Shoulder Exercises for Women – 7 Best Exercises to Strengthen Your Shoulders

All of us desire a toned and fit body. Women are now taking conscious steps towards maintaining a lean figure by engaging in workouts. However, most of us limit our workouts to the stomach, butt, and thigh areas. We overlook the importance of toned arms and shoulders. It is important to focus our workout to the entire body to get a symmetrical figure. When you wear a sleeveless or a halter top, it is your shoulders that are noticed first. So, remember to include shoulder exercises in your workout plan for toned, sexy shoulders. Let’s look at Some of the Most Effective Shoulder Exercises to Strengthen and Tone your Shoulders

Warm-Up

The first rule of every workout is warm-up. Do not dive into the exercises directly. Start with warm-ups to prepare your body for the workout. Stretch your body and warm up for at least 10 -15 minutes before starting your workout.

• Jumping Jacks – 1 set of 20 reps.
• Jogging in Place – 2-3 minutes.
• Neck Rotations – 1 set of 20 reps.
• Neck Tilts – 1 set of 20 reps.
• Arm Rotations – 1 set of 10 reps.
• Elbow Circles – 1 set of 10 reps.
• Shoulder Rotations – 1 set of 10 reps.
• Waist Rotations – 1 set of 10 reps.
• Ankle Rotations – 1 set of 20 reps.

[ Read: Beginner Exercises to Reduce Belly Fat ]

7 Best Exercises to Strengthen Your Shoulders

1. Dumbbell Front Raises

How to Do:

• Pick up your dumbbells in both the hands. Keep your legs hip-width apart and stand with a straight torso.
• Keep your hands in front of your thighs with your palms facing the thighs. This is the starting position which you must maintain.
• Without moving your torso, lift your left dumbbell to the front with your elbows slightly bent.
• Your palms should always be facing down. Lift your dumbbell till your arm reaches shoulder level. Hold it for a second.
• Now, as you lower your left hand to the starting position, lift your right hand to perform the previous step.
• In this manner, continue alternating between the two hands to complete your repetitions.

Variation: Once you are comfortable with this exercise, lift both hands simultaneously.

Number of Repetitions: 2 Sets of 12 Reps.

How it Helps: Dumbbell Front Raises develop your anterior (frontal) shoulder muscles. It is an isolation exercise, so it is effective for targeting a small number of muscles.

2. Standing Shoulder Press

How to Do:

• Hold a dumbbell in each hand and stand with your feet hip-width apart. Raise your hands so that your upper arms are parallel to the floor and your forearms are at 90 degrees to your upper arm. This is your starting position.
• Without leaning back, extend your forearm to raise your dumbbells directly above your head.
• Hold the position for a second and then bring your arms back to the starting point.

Number of Repetitions: 2 Sets of 15 Reps.

How it Helps: It increases the stability of the core and targets a lot of muscles. It targets your front and side deltoids, rear deltoids, upper pectoral muscles, triceps, and traps.

3. Lateral Raises

How to Do:

• Hold a dumbbell in each hand and stand with your legs shoulder-width apart.
• Keep the dumbbells by your side at arm’s length with your palms facing towards you. This is your starting position.
• Engage your core and lift the dumbbells to your side with a slight bend on the elbow till your arms are parallel to the floor.
• Pause for a second and lower the dumbbells down slowly.

Number of Repetitions: 3 Sets of 12 Reps.

How it Helps: It results in increased shoulder mobility. Along with developing stronger shoulders, it also benefits the upper back, arms, and neck.

4. Push-Ups

How to Do:

• Set yourself in the plank position with your hands shoulder-width apart. Hold your body straight and keep your abs tight.
• Bend your elbows and lower your body down as much as you can. Make sure your body is in a straight line.
• Push back up to the starting position.

Number of Repetitions: 2 Sets of 10 Reps.

How it Helps: It helps in building upper body strength and core strength. It targets the pectoral muscles, increases the strength of the deltoid muscles and triceps.

5. Reverse Fly

How to Do:

• Take a dumbbell in each hand and stand with your legs close to each other.
• Bend yourself forward at 45 degrees, keep your knees slightly bent and place your hands in front of your thighs. This is your starting position.
• Lift your arms slowly to the side.
• Pause for a second and slowly bring your hands down to the starting position.

Number of Repetitions: 3 Sets of 12 Reps.

How it Helps: It targets the posterior deltoids (rear shoulders) and upper back muscles, reduces neck and shoulder pain, and increases shoulder strength as well as stamina.

6. Overhead Tricep Extensions

How to Do:

• Sit on a chair and grab a dumbbell with both your hands. Rest your palm on the inner side of the top dumbbell head.
• Raise your arms and bring your dumbbell right over your head. This is the starting point.
• Flex your elbows and lower your forearms so that the dumbbell is directly behind your neck. Keep your upper arms stationary.
• Lift your forearms slowly back to the starting position.

Number of Repetitions: 2 Sets of 12 Reps.

How it Helps: It is an isolation exercise, thus working on a small number of muscles. It mainly targets your triceps (the muscles on the back of your upper arm).

7. Elbow Plank

How to Do:

• Face down on the floor resting on your forearms and knees.
• Push off the floor; rise up off your knees onto your toes. Rest your weight mainly on your elbows.
• Keep your body straight and hold it for 30-60 seconds.

Number of Reps: 3 Sets of 30-60 seconds.

How it Helps: It improves your balance, posture, and stamina. It also builds up core strength and strengthens the spine.

Do these exercises regularly to get fit and fabulous shoulders. Do not exercise in case you are experiencing shoulder pain/discomfort.

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