Best Shoulder Workouts For Home Or The Gym
When it comes to training your upper body, making shoulder exercises part of your workout routine is going to be beneficial for your posture and many daily movement patterns, as well as building strength and muscle tone. Add in some regular shoulder stretches and you`ll be setting yourself up for the best results!
While regular shoulder workouts can help to give your arms more muscle tone, it`s not just about aesthetics - your shoulder joints are very mobile and building muscle provides increased protection.
The shoulder workouts below can be done at home or the gym - you`ll just need dumbbells and a kettlebell.
Part 1: Shoulder Supersets
Shoulder press with a barbell
1.Holding a barbell with an overhand grip (palms facing towards your body) directly in front of your body, stand with your feet slightly further than shoulder-width apart. Bring the barbell forward and upwards into your chest. Your palms should now be facing away from your body. This is your starting position.
2.As you exhale, use the muscles in your shoulders and arms to extend your elbows and press the barbell up above your head, ensuring your arms are in line with your ears.
3.Inhale. Once your arms are fully extended, bend your elbows to lower the barbell into your chest.
4.Repeat for 12 repetitions.
Side raise with dumbbells
1.Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended by your sides, stand with your feet shoulder-width apart. This is your starting position.
2.As you exhale, raise the dumbbells outwards and upwards to shoulder height, maintaining a slight bend in your elbows and making sure you draw your shoulder blades down and back.
3.Inhale. Lower the dumbbells to return to the starting position.
4.Repeat for 15 repetitions.
Upright row with kettlebell
1.Hold a kettlebell with both hands in an overhand grip (palms facing down) and stand with your feet slightly further than shoulder-width apart. With arms extended, hold the kettlebell directly in front of your body. This is your starting position.
2.As you exhale, use the muscles in your shoulders and arms to bend your elbows outwards and upwards, bringing the kettlebell up to your chest. Avoid [shrugging" your shoulders by drawing your shoulder blades down and back.
3.Inhale. Extend your elbows to return to the starting position.
4.Repeat for 12 repetitions.
Front raise with dumbbell
1.Holding one dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, stand with your feet slightly further than shoulder-width apart. This is your starting position.
2.As you exhale, gently raise the dumbbells forwards and up to chin height maintaining a slight bend in your elbows.
3.Inhale. Slowly lower the dumbbells to return to the starting position.
4.Repeat for 15 repetitions.
