AN AT HOME SHOULDER WORKOUT THAT WILL HELP YOU SCULPT SEXY SHOULDERS FAST
Get ready to sculpt some sexy shoulder with my at home shoulder workout.
Shoulders were my LEAST favorite muscle group to work when I very first started lifting. Then I started seeing definition in my delts for the first time IN MY LIFE! I felt sexy and strong. Now shoulders have become my absolute favorite muscle group to work!
Here are my ESSENTIAL shoulder exercises you can do from home or at the gym.
WHAT YOU’LL NEED FOR THIS GYM OR HOME SHOULDER WORKOUT
☽ 1 Dumbbell (I suggest this one)
☽ Water Bottle (I love this kind)
☽ A Yoga Mat (Like this) *optional
1. SHOULDER PRESS
The shoulder press is an essential exercise in helping you to define those boulder shoulders. Its an easy move that will have a huge impact on seeing results.
+ Stand with medium weight dumbbells in each hand
+ Raise the dumbbells to shoulder height to your starting position
+ Raise both arms up above your head
+ Pause at the top
+ Bring arms back to starting position
+ Repeat 10-12 times
+ Perform 3-4 sets with a 60 second break in between sets
2. LATERAL RAISE
Lateral raises can be challenging when you’re first starting out but they are another essential for an at home shoulder workout. Make sure you go light on these and that you’re using proper form. You never want to compromise form over using heavier weights.
+ Bend your knees slightly and slightly bend forward at the waist
+ Hold two light weight dumbbells in each hand in front of your body
+ Keeping the elbows slightly bent and your palms facing down, raise your arms out to each side to shoulder height
+ Pause at the top
+ Bring your arms back to starting position
+ Repeat 8-10 times
+ Perform 3-4 sets with a 60 second break in between sets
3. SINGLE ARM LATERAL RAISE
Lateral raises can be challenging when you’re first starting out but they are another essential for an at home shoulder workout. Make sure you go light on these and that you’re using proper form. You never want to compromise form over using heavier weights.
+ Holding a light weight dumbbell in each hand with your arms at each side
+ Keeping the elbows slightly bent and your palms facing down, raise one arm out to the side to shoulder height
+ Pause at the top
+ Bring your arms back to starting position
+ Repeat with the opposite arm
+ Repeat 8-10 times
+ Perform 3-4 sets with a 60 second break in between sets
4. SINGLE-SINGLE-DOUBLE FRONT DELT RAISE
Three challenging and compound moves for an at home shoulder workout that will have your delts BURNING by the end.
+ Holding a medium-light weight dumbbell in each hand with your arms at each side
+ Palms facing toward the center of your body
+ Raise your right arm out in front of you to should height
+ Pause at the top
+ Bring your arm back to starting position
+ Repeat again on the left side
+ Then raise both arms at the same time, palms facing in
+ Pause at the top
+ This is considered one full round
+ Repeat 10 times
+ Perform 3-4 sets with a 60 second break in between sets
5. STANDING UPRIGHT ROWS
These are one of my absolute favorite at home shoulder exercises however they can be kind of tricky for someone just getting started. You want to make sure your hands stay VERY close to your body. I’m talking like they should be grazing your shirt and boobs ok? Also you want to make sure that at the top of this movement you all pulling your shoulders back, almost like you’re trying to pinch a pencil between your shoulder blades.
+ Holding a medium weight dumbbell in each hand
+ Arms slightly in front of you, palms facing toward your body
+ Keeping your hands very close to your body raise the dumbbell up to your collar bone
( It’s VERY important to keep your hands very close to your body during this exercise)
+ As you reach the top of this motion make sure you pull your elbows back like you’re pinching a pencil between your shoulder blades
+ Pause at the top
+ Bring your arms back to starting position
+ Repeat 10-12 times
+ Perform 3-4 sets with a 60 second break in between sets
6. REAR DELT FLY
The rear delts need not be neglected for your at home shoulder workout. Be prepared that these muscles are often much weaker than the front and medial delts. Don’t be afraid to use much lighter weights with this exercise to ensure that you keep proper form throughout each set. You never want to compromise form for a higher weight. GO LIGHT!
+ For stability stagger your feet and bend forward at the waist
+ Start with two light weight dumbbells, one in each hand, palms facing toward each other
+ Keeping your elbows slightly bent raise each arm out to the side
+ Pause at the top once your arms reach shoulder height
+ Bring your arms back to starting position
(For many people the rear delts are very weak so don’t feel bad if you have to go very light with these)
+ Repeat 10-12 times
+ Perform 3-4 sets with a 60 second break in between sets
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