11 Best Shoulder Exercises For Women

Toned and open shoulders can make any woman look attractive. They create an illusion of a smaller waist, thereby making your body look proportionate. And to achieve that, you must do shoulder exercises. They will help correct your posture, strengthen your shoulders, and reduce shoulder pain.

All women, irrespective of their hobbies (adventure sports), fitness goals (50 pull-ups), or profession (homemaker, record breaker, deal sealer or YouTuber), MUST do shoulder exercises. This article lists 11 best shoulder exercises for women. Get ready to rock a halter neck and a formal suit equally. Swipe up!

1.Dumbbell Front Raises

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Target

Anterior (front) deltoids, lateral (side) deltoids, lats, serratus anterior (side of your chest), and pectoralis major (chest muscle).

  1. Grab a dumbbell in each hand.
  2. Stand straight, place your legs hip-width apart, hands by your side, and palms on the front of your thighs and facing them. This is the starting position.
  3. Keep your hands straight and raise them. Pause when they are at your shoulder level.
  4. Lower your arms back to the starting position.

You can also do this exercise by keeping your hands by your side and raising them, with the palms facing inward.

4 sets of 12 reps

2.Front Lateral Raise:

  • This exercise is very similar to the dumbbell side raise, the front lateral raise objects your supraspinatus muscles in shoulders.
  • Take dumbbells to the side, increase your elbows straight in forward-facing of your body at shoulder height, grasp for two seconds and coming back gradually.
  • Front lateral raises also are an essential part of the shoulder weightlifting.

3.Standing Shoulder Press

Target

Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, serratus anterior (side of your chest), and pectoralis major (chest muscle).

How To Do Dumbbell Shoulder Press

  1. Grab a dumbbell in each hand. Keep your legs hip-width apart, shoulders rolled back, and chest out.
  2. Lift your arms so that your upper arms are parallel to the floor. Your forearms should be at 90 degrees with your upper arms, and the palms facing forward. This is your starting position.
  3. Engage your core, straighten your arms, and press the dumbbells right over your head.
  4. Flex your elbows and bring your arms back to the starting position.

Sets And Reps

3 sets of 15 reps

4. Push-ups

Target

Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, serratus anterior (side of your chest), and pectoralis major (chest muscle).

  • This compound exercise works the arms, chest, upper back, shoulders and abs all in move.
  • This exercise does not need any equipment. Lie with the stomach on the floor. Perform it with the help of fingers facing a 45° angle.
  • Try to maintain your back straight while goes down. You can modify it according to your strength level.

5.Bent Arm Lateral Raises

Target

Medial or lateral (side) deltoids, anterior (front) deltoids, lats, pectoralis major (chest muscle), and serratus anterior (side of your chest).

How To Do Bent Arm Lateral Raises

  1. Hold a dumbbell in each hand.
  2. Stand straight, keep your legs shoulder-width apart, hands by your side, palms facing inward, shoulders rolled back, and chest out.
  3. Bend your elbows so that your forearms are at 90 degrees with your upper arms, and the palms are facing each other. Bend your knees slightly to support your back. This is the starting position.
  4. Exhale, and keeping your elbows locked, lift your arms until they are at shoulder-level.
  5. Pause for a moment, inhale, and bring your arms back to the starting position.

Sets And Reps

3 sets of 15 reps

6. Arnold Press Workout

  • First sit on an even bench with your back straight and your feet on the ground.
  • Grasp a dumbbell in hands, bent arms and then turn your palms to your face.
  • Revolve your shoulders retrograde whereas floating and opening your arms.
  • Then press the dumbbells over your head, in a flat and exact motion.
  • Lower the dumbbells, recurring to initial position.

7.Dumbbell Upright Rows

Target

Lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, rhomboids, serratus anterior (side of your chest), and pectoralis major (chest muscle).

How To Do Dumbbell Upright Rows
  1. Grab a dumbbell in each hand. Stand straight with the legs hip-width apart, shoulders rolled back, chest out, and palms facing your thighs. This is the starting position.
  2. Draw the dumbbells up to your chest level by flexing your elbows. They should be near your chest. Keep your elbows away from your body, upper arms at shoulder height, palms facing inward, and wrists lower than your elbows.
  3. Slowly lower the weight to the starting position.

Sets And Reps

3 sets of 12 reps

8. Arm Circles Workout

  • This workout requires no weight. First, stand upright or sit upright on the chair.
  • Next, try the palms of your hands towards the upper limit. Gradually rotate from the shoulders.
  • Then, down your palms down so that they are opposite the floor. Finally, gradually switch from the shoulders.
  • Repeat and do at least 50 to 100 reps.

So, these are the best complete shoulder exercises which help you to build strong shoulder muscles. I hope you will find this article informative and beneficial. Stay fit

9. Shoulder Shrugs

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Target

Lateral (side) deltoids, posterior (back) deltoids, lats, levator scapulae (side of your neck), and pectoralis major (chest muscle).

 How To Do Shoulder Shrugs
  1. Grab a dumbbell in each hand. Place your hands by your side with the palms facing inward. Stand straight with your abs tight, shoulders rolled back, and chest up.
  2. Raise your shoulders to your ears in a shrug as high as you can. Hold for 15 seconds.

Sets And Reps

3 sets of 12 reps

10. Elbow Plank

Target

Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, triceps, abs, glutes, hamstrings, and quads.

 How To Do Elbow Plank
  1. Assume the push-up position.
  2. Flex your right elbow and place your right forearm on the floor. Do the same with your left.
  3. Hold this pose for 30-60 seconds.

 

Sets And Reps

3 sets of 30-60 second hold

Side Plank

Lateral (side) deltoids, anterior (front) deltoids, posterior (back) deltoids, triceps, biceps, abs, obliques, glutes, hamstrings, and quads.

How To Do Side Plank
  1. Lie down on your right side, and keep your right elbow flexed and on the mat, directly below your shoulder. Your right forearm should be at 90 degrees with the upper arm, and the right palm flat on the floor.
  2. Lift your hips off the floor. You can place your left palm on your waist or fully extend it with your palm facing forward.
  3. Make sure your neck is in line with your spine. Do not drop it down.
  4. Hold this pose for 30-60 seconds.
  5. Do it on the other side as well.

Sets And Reps

2 sets of 30-60 second hold

These are the 15 best shoulder exercises for women. But we are not finished yet. You must cool down and relax after you complete your workout session. Here’s what you should do.

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