10 Best Shoulder Workouts for Women To Try in 2019

Whenever you wear a nice sleeveless top, dress or sexy bikini or anything that reveals your shoulders, you would want your shoulders to look sexy and toned. But how do we achieve that goal? Well, the answer is shoulder workouts for women.

Toned and round shoulders can make you look attractive in any dress and it manages to give an illusion of a smaller waist. These shoulder workouts for women will strengthen your shoulder muscles, make it flexible, and reduce the shoulder pain. 

Let us know more about shoulder before starting with the exercise. During the workout, we mainly focus on the deltoid muscles of the shoulders. These muscles are located near the top of your torso. They are further divided into 3 parts, namely anterior deltoid, medial deltoid, and posterior deltoid.

Each shoulder workout focuses on different deltoids. This helps in creating a beautiful round and toned shoulders. You will need a few instruments like dumbbells, kettlebells, and a resistance band to perform these exercises. But remember to do a little warm-up before and after the workout session in order to avoid any injuries.

Shoulder Workouts for Women: 10 Best Exercises

Let’s get started.

1. Front Raise

Front Raise is an isolation exercise which means that it only works on the shoulder joints, but that is what we want. It helps you increase the strength and size of the shoulder muscles. It mainly targets front deltoids and some chest muscles as well.

How to do:

  • Stand straight with your feet hip-width apart. Hold a pair of dumbbells in your hands.
  • Your arms should be straight touching the sides of your body and your palms facing inwards.
  • Now, raise your arms slowly till they reach the shoulders.
  • Your elbows should be straight and your arms should not go above the shoulder lever. Hold this position for 2-3 seconds.
  • Bring your arms back down. This completes one rep. Perform this exercise 10-12 times in each set.

2. Lateral Raise

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This exercise mainly targets lateral deltoids and chest muscles. It makes your shoulders strong and board and also improves flexibility. In this exercise, you raise your arms to the sides to form a ‘T.’

How to do:

  • Stand straight with your legs shoulder-width apart. Hold a dumbbell in each hand.
  • Keep your arms straight on either side of the body with your palms facing each other. This will be your starting position.
  • Raise your arms laterally out to sides till the shoulder length. Your arms must be parallel to the ground and elbows slightly bent.
  • Pause for 2-3 secs and return back to the start position to complete one rep. 
  • Now, perform 2 sets of this exercise. Each set should have 10-12 reps.

3. Bent-Over Reverse Fly

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Now that we have worked on the anterior deltoid and lateral deltoid let us move on to the rear deltoid. Reverse fly exercise works on the posterior deltoids of the shoulders. They even work on the muscles of the upper and middle back.

How to do: 

  • Grab a pair of dumbbells and stand with your feet hip-width apart. 
  • Now bend forward at around 45 degrees with your knees slightly bent.
  • Hang your arms straight in front of your thighs and palms facing inwards i.e. towards your body. This is the starting position. You only have to go back straight after completing one set.
  • Now raise your arms to the sides and pause for a second.
  • Come back to the starting position. Perform 2-3 sets of 10-12 reps each.

4. Seated Dumbbell Press

Here is a great exercise in the list of shoulder workouts for women. Seated dumbbell press works on all three deltoids: anterior, middle, and posterior. It also works on triceps and makes your upper body stronger. 

How to do:

  • Sit on a flat bench with your back straight and your feet flat on the ground. 
  • Hold a dumbbell in each hand and lift your arms at sides in a way that your upper arms are parallel to the ground and your forearms at the side of at ear level and making a 90 degree with your upper arm.
  • Your palms should be facing forward. Now push your arms up straight above your head.
  • Do not lock your elbows or twist your wrists.
  • Hold this position for a second and come back to the ear level.
  • Do 15 reps of this exercise in each set.

5. Around the World Swimmers 

This exercise also works on all three deltoids. It is also a great upper-body workout and strengthens your shoulder joint.

How to do:

  • For this exercise, grab a pair of weights and lie down on your stomach. Keep your arms on the sides and lift your head a little and keep eye contact to the ground.
  • The dumbbells should touch your back. Now lift your arms up a bit and move it from your side to extend it above your head. This will make a 180 degrees rotation of your shoulder joint.
  • Now rotate your arms back to the starting position and complete one rep.
  • Perform 2-3 sets of 12-15 reps each.

6. Single Arm Kettlebell Press

Unlike dumbbells, kettlebell does not have an evenly spread out weight. As a result, it strengthens the arm muscles in every possible way. Single-arm kettlebell press increases the size of deltoids and builds strength. It also improves core strength and builds shoulder muscles.

How to do:

  • Stand straight with legs hip-width apart and knees slightly bent. Keep your back straight and tighten your core.
  • Hold a kettlebell in your right arm. Fold up your arms to bring the kettlebell near your shoulders. You can rest your other hand on the waist.
  • Now stretch your arms up straight to bring the weight above your head. Hold this position for 2-3 seconds and move your arm back to the starting position.
  • Do 12-15 reps in each set.

7. Upright Row

Upright row with kettlebell targets the muscles of the front shoulder, back shoulder, and side shoulder. This is also a great exercise if you want to build up your biceps. Additionally, it also improves the trapezius i.e. muscles near the neck.

How to do:

  • Stand straight and keep your feet shoulder-width apart. 
  • Hold on to a kettlebell using both your arms. Your palms should be facing your body.
  • Now raise the weight straight up along your body till your fingers touch the chin and the kettlebell reaches the chest. Note that your elbows should move up sideways.
  • Bring down the kettlebell to its starting position.
  • Repeat it 12-15 times to complete one set. Perform 2-3 sets of this exercise. 

8. Shoulder Shrugs

We shrug so many times during a day, but its time we do it for good. Shoulder shrugs target the trapezius muscles which are located on either side of the neck and helps in flexible shoulder movement. It also targets the lateral and posterior deltoids.

How to do:

  • Grab a pair of dumbells and hold one in each hand. Stand straight without sludging and keep your abs and chest tight.
  • Position your arms to the side of the body with palms facing inwards.
  • Raise your shoulders up until they reach the ears or as high as you can without flaring out your hands.
  • Remain in this position for 10-15 seconds before coming back to the start position.
  • Do 10-12 reps of this exercise. 

9. Plank ups

You must have heard of planks and push-ups but have you heard about plank ups? In this exercise, you start with a plank position then move on to a push-up position and come back to the plank position. It works on your entire shoulder and arms muscles. This is also a good full-body exercise.

How to do:

  • Get down in a plank position with your forearms on the floor. Keep your body straight and your feet hip-width apart. This is the starting position.
  • Now flex your right elbow and place your right palm on the floor. Similarly, flex your left elbow and place your left palm on the floor.
  • You are now in a push-ups position. Bends your right elbow and then the left elbow to come back to the planks position.
  • This completes one rep. Perform this 10-12 times.

10. Banded Single-Arm Lateral Raise

Let us end the list of shoulder workouts for women with Banded Single-Arm Lateral Raise. For this exercise, you will need a resistance band. There are many exercises you can perform with this band, single-arm lateral raise is one such exercise.

Other exercises are banded pull-apart, band raises to pull-apart. These exercises strengthen your shoulder muscles and mainly targets the traps and deltoids.

How to do:

  • Stand straight with your feet shoulder-width apart. Put one end of the resistance band under your right foot.
  • Hold the other end of the band with your left hand. Place your right hand on your waist.
  • Now raise the left arm up until it comes to the shoulder level. You can slightly bend your elbows.
  • Come back to the start position and perform it for 12-15 times. 
  • Repeat the same for the other hand.

Continue Reading: Triceps Workout at Home

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