- 7 Effective Shoulder Workouts at Home for Beginners
- Jumping Jacks:
- Side Arm Raises:
- Knee push-ups:
- Arm raises:
- Rhomboid pulls:
- Arm scissors:
- Inchworms:
- 7 Effective Shoulder Workouts at Home for Intermediate
- Triceps kickback:
- Incline pushups:
- Triceps Dips
- Hyperextension
- Swimmer and Superman
- Supine Pus-hups
- Arm scissors:
- 7 Effective Shoulder Workouts at Home for advanced
- Floor Triceps Dips
- Pike Pushups
- Reverse Pushups
- Triceps kickback:
- Rhomboid pulls:
- Arm scissors:
- Inchworms:
If you’re thinking about building strong shoulders but don’t have time to go to the gym, don’t worry. In this article, I’m going to share with you how you can effectively do shoulder workouts at home.
7 Effective Shoulder Workouts at Home for Beginners
Jumping Jacks:
As a beginner, you can do 20 seconds of jumping jacks.
Instructions: Start with your feet together and your arms by your side. Then jump up with your feet apart and your hands overhead. Return to the start position and then do the next rep. Jumping jacks exercise is a full-body workout and works all your large muscle groups.
Side Arm Raises:
As a beginner, you can do 12 reps of side arm raises.
Instructions: Stand with your feet shoulder-width apart. Raise your arms to the sides at shoulder height, then put them down. Keep your arms straight during the exercise.
Knee push-ups:
As a beginner, you can do 12 reps of knee push-ups.
Instructions: Start in the regular push-up position, then let your knees touch the floor and raise your feet off the floor.
Arm raises:
As a beginner, you can do 14 reps of arm raises.
Instructions: Stand on the floor with your arms extended straight forward at shoulder height. Raise your arms above your head and return to the start position.
Rhomboid pulls:
As a beginner, you can do 10 reps of rhomboid pulls.
Instructions: Stand with your feet shoulder-width apart. Raise your arms parallel to the ground and bend your elbows, pulling them back and squeezing your shoulder blades.
Arm scissors:
As a beginner, you can do 20 seconds of arm scissors.
Instructions: Stand upright with your feet shoulder-width apart. Stretch your arms in front of you at shoulder height, with one arm overlapping the other in the shape of the letter “X,” then spread them apart.
Inchworms:
As a beginner, you can do 6 reps of inchworms.
Instructions: Start with your feet shoulder-width apart. Bend your body and walk your hands in front of you as far as you can, then walk your hands back.
All of those exercises will take around 10 to 15 minutes. Make sure to take at least a 20-second break between exercises.
7 Effective Shoulder Workouts at Home for Intermediate
Triceps kickback:
As an Intermediate, you can do 10 reps of tricep kickbacks.
Instructions: Lean forward, bend your knee and elbow. Extend your arms behind you and squeeze your triceps. Please make sure your arms are parallel to the ground when extending them.
Incline pushups:
As an advanced, you can do 10 reps of incline pushups. Instructions: Start in the regular pushup position but with your hands elevated on a chair or bench. Then, push your body up and down using your arm strength. Make sure your body is straight.
Triceps Dips
As an intermediate, you can do 8 reps of triceps dips.
Instructions: To start, sit on a chair, then move your hips off the chair while holding the edge with your hands. Slowly bend and stretch your arms to make your body move up and down.
Hyperextension
As an intermediate, you can do 8 reps of hyperextension.
Instructions: Lie down on your stomach with your toes touching the floor and your chin on your hands. Raise your chest as high as possible off the floor, hold this position for a few seconds, then return to the start position.
Swimmer and Superman
As an intermediate, you can do 12 reps of swimmer and superman.
Instructions: Lie on your stomach with your arms extended straight overhead. Alternatively, lift your opposite arm and leg.
Supine Pus-hups
As an intermediate, you can do 10 reps of supine pushups.
Instructions: Lie on your back with your feet flat on the floor and arms bent at your sides. Push your chest up as far as you can, then slowly return to the start position.
Arm scissors:
As an intermediate, you can do 20 seconds of arm scissors.
Directions: Stand upright with your feet shoulder-width apart. Stretch your arms in front of you at shoulder height, with one arm overlapping the other in the shape of the letter “X,” then spread them apart.
All of those exercises will take around 10 to 15 minutes. Make sure to take at least a 20-second break between exercises.
7 Effective Shoulder Workouts at Home for advanced
Floor Triceps Dips
As an advanced exerciser, you can do 10 reps of floor triceps dips.
Instructions: Sit on the floor with your knees bent and feet flat on the floor. Place your hands beneath your shoulders with your fingers pointing toward your hips. Lift your hips off the floor, then bend and extend your elbows to lower and lift your hips.
Pike Pushups
As an advanced exerciser, you can do 10 pike pushups.
Instructions: Start with your hands and feet on the floor. Place your hands shoulder-width apart. Bend your body and lift your hips into an upside-down “V” shape. Bend your elbows and bring your head close to the floor, then push your body back.
Reverse Pushups
As an advanced exerciser, you can do 8 reps of reverse pushups.
Instructions: Start in the regular pushup position. Lower your body, then bend your knees and move your hips backward with your arms straight.
Triceps kickback:
As an advanced, you can do 12 reps of tricep kickbacks.
Instructions: Lean forward, bend your knee and elbow. Extend your arms behind you and squeeze your triceps. Please make sure your arms are parallel to the ground when extending them.
Rhomboid pulls:
As an advanced, you can do 12 reps of rhomboid pulls.
Instructions: Stand with your feet shoulder-width apart. Raise your arms parallel to the ground and bend your elbows, pulling them back and squeezing your shoulder blades.
Arm scissors:
As an advanced, you can do 25 seconds of arm scissors.
Instructions: Stand upright with your feet shoulder-width apart. Stretch your arms in front of you at shoulder height, with one arm overlapping the other in the shape of the letter “X,” then spread them apart.
Inchworms:
As an advanced, you can do 8 reps of inchworms.
Instructions: Start with your feet shoulder-width apart. Bend your body and walk your hands in front of you as far as you can, then walk your hands back.
All of those exercises will take around 15 to 20 minutes. Make sure to take at least a 20-second break between exercises.
