Shoulder workouts

10 Great Shoulder Workouts That Don’t Require Equipment

Want to get a shoulder workout but don’t have access to expensive gym equipment? Well, don’t fret. There are plenty of exercises you can do without the need for a weight machine or other expensive pieces of equipment.

While they may not be as intense as an entire workout, these shoulder workouts will still get your shoulders strong and toned. All you need is your own body weight and some space to stretch out.

So, without further ado, here are some simple shoulder workouts that will help you get stronger and tone up those shoulders.

1. Dumbbell Shoulder Presses

This is a simple shoulder workout that doesn’t require any equipment. It’s a great way to tone up your upper arms and build up your shoulder muscles.

Start with a dumbbell in each hand and stand up straight with your feet shoulder width apart. Lower your arms by bending your elbows and raising the weights toward your shoulders. Keep your back straight and don’t allow your arms to sag. As you press the weights up toward your shoulders, make sure to keep your core tight and your chest up.

2. Dumbbell Front Raise

This exercise is one of the best shoulder exercises you can do without equipment. Not only does it work your shoulders, it also works your arms, your chest and your core.

It is similar to the dumbbell shoulder press but it targets your front deltoids instead. To do this exercise, you will need a pair of dumbbells. Hold the dumbbells at arm’s length next to your body with your palms facing each other. Raise your arms up until they are in line with your body. Then, slowly lower your arms back to the starting position. That’s one rep.

3. Dumbbell Fly

This exercise is similar to the dumbbell front raise but it works your shoulder muscles a bit differently. Instead of coming all the way back to your sides, hold the dumbbells at arm’s length above your head. Now, fly the weights up as high as you can and then return them to the starting position. You should feel this exercise in your shoulders, your arms, and your chest.

Equally important, you should feel it in your core. That’s because you need to keep your abs tight while performing this exercise.

4. Dumbbell Side Raise

This exercise targets your side deltoids and your core. To do this exercise, hold a pair of dumbbells in front of your sides with your arms bent at 90 degrees. Slowly raise your arms up until they are straight out in front of your body. Then, slowly lower them back down to the starting position. Repeat this exercise 15 times.

5. Dumbbell Rotating Lateral Raise

This exercise is similar to the dumbbell side raise but it targets your rotator cuff muscles instead. To do this exercise, hold a pair of dumbbells next to your body with your palms facing each other. Next, lift the weights out to your sides as if you were going to throw them away from your body. Then, rotate your wrists so your palms face forward. Now, slowly lower the weights back to the starting position. That’s one rep.

6. Dumbbell External Shoulder Rotation

This exercise targets your external rotators. It also strengthens your shoulders and builds up your core. To do this exercise, hold a pair of dumbbells at arm’s length next to your sides with your palms facing each other. Now, slowly raise your arms out to the sides until they are straight out in front of your body. Return them to the starting position slowly.

7. Dumbbell Pushups

While this shoulder workout isn’t a toning exercise, it can help you tone your shoulders. It’s a great workout for those who don’t have access to a weight machine.

Whereas pushups are normally done with your hands on the floor, they’re done with your hands on the floor and your elbows raised. That makes this exercise a shoulder workout. To do this exercise, you will need a pair of dumbbells. Stand up straight with your feet shoulder width apart and hold the weights in front of your chest. Now, slowly lower your body down to the floor until your upper arms are just above the floor. Then, raise your body back up to the starting position. That’s one rep.

8. Single-Arm Dumbbell Row

This exercise is one of the best for your shoulders because it works all the muscles in your shoulders. To perform this movement, grab a dumbbell in each hand and stand with your feet hip-width apart. Your arms should be slightly bent and your elbows should be pointing straight down. Hold the dumbbells at arm’s length and then slowly lower them until they are in line with your body. When you reach the bottom position, squeeze your shoulder blades together and pull the weights back up to the starting position.

9. Dumbbell Overhead Press

This exercise is similar to the dumbbell shoulder press but it works your triceps muscles. That’s because it’s similar to the normal overhead press but it’s done with weights instead of dumbbells. To perform this exercise, grab a pair of dumbbells and hold them next to your body with your arms straight out in front of your body. Now, slowly raise your arms out to the sides until they are straight up in the air. Then, lower them back down to the starting position. That’s one rep.

10. Dumbbell Reverse Fly

This is an advanced shoulder workout that involves working your deltoids and your core. To do this exercise, stand with your feet shoulder width apart and hold a pair of dumbbells in front of your body with your arms bent at 90 degrees. Slowly raise the weights up until they’re straight out in front of your body. Now, slowly lower them back to the starting position.

Lastly, you will want to push your hips forward and raise your chest up to the starting position.

Summary

A great shoulder workout that can be done with just body weight. 

You can use these exercises to build strength, power, and endurance. And, if you do it right, you should feel the burn in your shoulders, your arms, and your core.

In fact, you should feel the burn in your whole body. Which means you will get an awesome workout whether you are doing it at home, the gym, or outdoors.

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