Shoulder Exercises for Women: The Ultimate Fitness Edit
Shoulder exercises are an essential part of any fitness routine, especially for women who want to tone and strengthen their upper body. According to research, exercise refers to any bodily movement that is produced by your skeletal muscles and leads to energy expenditure. It may be planned, repetitive, structured, and might have an intermediate or final objective. For instance, shoulder exercises for women may help in strengthening rotator cuffs, stabilize and tone the delt muscles, and also decrease shoulder pain. A full shoulder workout can not only enhance the appearance of your shoulders but also boost your stamina.
In this article, we have put together the ultimate fitness edit of shoulder exercises for women that you may include in your workout routine. From simple moves like side planks to elaborate dumbbell shoulder workouts, there are a variety of exercises that can help in toning and strengthening the shoulder muscles. The best part? You may do these effective shoulder exercises at home with and without equipment!
1. Reverse Fly
Target: This exercise targets your biceps, triceps, traps, chest muscle, side of your chest, and back
Steps: Hold a dumbbell each in your right and left hand. Make sure that you place your legs close to each other. Then, bend forward at an angle of 45 degrees. You may bend your knees slightly and allow your hands to hang down freely. Lift your arms to the sides, hold the position for a few seconds, and then lower them. Repeat this movement. You may do three sets and eight reps.
2. Lateral Raises
Target: This workout for shoulders focuses on your chest muscles, lats, and medial or lateral deltoids
Steps: Start by holding a dumbbell in each hand. Ensure that you are standing straight with your feet shoulder-width apart, and shoulders rolled back properly. Then, bend your elbows slightly. Slowly raise your arms on the sides until they reach shoulder level. Pause for a few seconds and bring them down. Repeat this exercise for three sets and twelve reps.
3. Dumbbell Front Raises
Target: One of the most effective and simple shoulder dumbbell workouts, this exercise targets chest muscles, the side of the chest, lateral deltoids, and anterior deltoids.
Steps: Stand straight with a dumbbell in each hand. Make sure that the distance between your legs is hip-width apart. Position your palms in front of your thighs. This is your starting position. After this, slowly begin to raise your hands in front. Once they reach the shoulder level, pause, and hold the pose for a few seconds. Lower your hands and repeat the movement. Repeat for two sets and twelve reps.
4. Side Plank
Target: Side planks focus on your abs, glutes, hamstrings, quads, obliques, biceps, triceps, posterior deltoids, anterior deltoids, and lateral deltoids.
Steps: Lay down on your right side. Place your right forearm at an angle of 90 degrees to your upper arm. Then keep your right palm flat on the floor and your right elbow parallel to the right shoulder. Make sure your left hand is on the waist. Then, slowly raise your hips from the floor. Ensure that your neck is in line with your spine and that it is not dropped down. Pause in this formation for about 30 to 60 seconds. Switch sides and repeat the process. You can do three sets.
5. Shoulder Shrugs
Target: Shoulder shrugs are an at-home shoulder workout that targets your chest muscles, lateral deltoids, posterior deltoids, lats, and the side of your neck.
Steps: Begin by holding a dumbbell in each hand and place your hands by your side. Ensure that your palms are facing inwards and you are standing straight. This is your starting formation. After this, roll your shoulders back and keep your core tight. Slowly begin to raise your shoulders and bring them close to your ears. Hold the pose for a few seconds and then slowly lower your shoulders. Repeat this movement and do three sets and twelve reps of this exercise.
6. Standing Shoulder Press
Target: This is one of the best shoulder exercises for women which focuses on your biceps, triceps, anterior deltoids, posterior deltoids, lateral deltoids, chest muscle, and side of your chest.
Steps: Start by standing with your legs hip-width apart and by holding dumbbells in each hand. Ensure that your shoulders are rolled back. After this, slowly lift your arms so that your upper arms are exactly parallel to the floor. During this movement, make sure that your forearms are at an angle of 90 degrees with your upper arms and your palms facing forward. Then, begin to push the dumbbells over your head and extend your hands. Pause in this position for a few seconds. Return to the starting position and repeat. You may do two sets and fifteen reps.
7. Bent Arm Lateral Raises
Target: This movement targets your anterior deltoids, lats, chest muscles, side of your chest, and medial or lateral deltoids.
Steps: Hold a dumbbell in each hand, stand straight, and make sure that the distance between your legs is shoulder-width apart. Keep your hands by your side, your palms may face inwards, and roll back your shoulders. Then, bend your elbows in a way so that your forearms are at a 90 degrees angle with your upper arms. Ensure that your palms are facing each other and your knees are slightly bent for support on your back. After this, slowly exhale and keep your elbows locked. Raise your arms until they reach your shoulder level. Pause, inhale, return to the starting formation, and repeat the movement. You may do two sets and fifteen reps.
8. Elbow Plank
Target: If you want to know how to get rid of broad shoulders, the answer is elbow planks. This exercise activates your glutes, quads, hamstrings, abs, triceps, anterior deltoids, posterior deltoids, and lateral deltoids.
Steps: Lay on the mat on your stomach. Extend your arms forward and bend your elbows and keep them in a rested state on the floor. This is your starting position. Then push up to take the plank position and tighten your core. Hold this formation for about 30 to 60 seconds. Lay flat on the ground, and repeat the process. You may do three sets of 30 to 60 seconds pauses of this elbow plank.
9. Pec Deck Butterfly
Target: This exercise targets your chest muscle, anterior deltoids, lats, and triceps.
Steps: Stand straight and hold two dumbbells in each of your hands. Then, slowly lift the dumbbells while bending your elbows. During this movement, ensure that your upper arms are exactly parallel to the floor, your forearms are in an upright formation and they are at an angle of 90 degrees with your upper arms. Flex your abs and start bringing your elbows closer to each other in front of your face. Once they are in front of you, slowly push them back to the starting formation. Repeat the process. You might do three sets and fifteen reps of this effective full-shoulder workout.
10. Prone V-up
Target: This delta workout focuses on your chest muscles, core, triceps, and back.
Steps: Begin by getting into a simple plank position. Then, form an upside-down ‘V’ formation with your body by walking your feet toward your hands. Make sure that you are taking short steps on your heels and that your legs and torso are straight. Stay in this formation for a few seconds. Walk back to the starting formation. This completes one rep of Prone V-Up. You may do ten reps of this exercise.
11. Serratus Punch
Target: Serratus Punch is a simple and effective movement that targets your anterior deltoids.
Steps: Stand straight with your feet under your hips. Ensure that your arms are extended properly in front of you at shoulder level, hands are in your fists, and palms are facing inward. Now, while keeping your back straight, move your fists one inch further from the original position. Make sure you are not leaning your torso forward. Then, pull your fists back to the starting position. This completes one rep of the Serratus Punch. You might do twelve to fifteen reps of this exercise.
12. Overhead Tricep Extensions
Target: This is one of the best and most effective shoulder exercises for women that targets your side of the chest, posterior deltoids, lats, triceps, and chest muscles.
Steps: Grab a dumbbell in each hand and stand straight. Extend your arms above your head and ensure that your palms are facing each other. Then, slowly lower the dumbbells behind your head. During this movement, make sure that your elbows are pointing towards the ceiling and your upper arms are close to your head. Pause for a few seconds and then slowly lift the dumbbells back to the starting position. Repeat this movement. You may do three sets and twelve reps of this exercise.
Incorporate these shoulder exercises for women into your workout routine and see the difference in your upper body strength and appearance. Remember to start with lighter weights and gradually increase the intensity as you progress. Happy exercising!
