12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home


If you want to improve your posture and get a stronger core, you need to exercise your shoulder. A lot of people maintain a slouched position all day and are now shaped like that. These shoulder workouts for women will help you adjust that and give you better overall fitness.

Back exercises for women do not only help with posture, but they also make you strong.

 

This will make most of your regular activities easier on you.

If these benefits are not encouraging you yet, check this out.

Shoulder workouts for women will sculpt and tone your shoulders creating the illusion of a slimmer waist giving you an overall stunning body.

Regardless of your inclination and preferences, shoulder and back workouts for women are a must.

These exercises also come with the added advantage of helping you lose weight. Now that should catch your fancy.

We bring you 12 of the best exercise you can do to get a really nice shoulder.

If you stay consistent with these shoulder workouts for women, in no time, your halter necks and suits will look way better on you.

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

 

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

1. Around the World

This shoulder workout for women requires the use of a dumbbell.

What size you should use will depend on your fitness level. Go for a weight that is not too easy and a tad challenging for maximum effect.

Your front lateral deltoids will be put to work here as you follow the range of movement with a weight in hand.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Lie on your belly and stretch your feet backward with your hands by your side.
  • With the dumbbells in hand, swing your hands from beside your legs all the way to the front of your head.
  • Return your hands back to your sides to complete one rep.
  • You’re required to do 15 reps of this exercise for 3 sets

 

2. Scapular Wall Slide Shoulder Workouts

This shoulder workout for women is quite easy to do but has a good effect.

It flexes your shoulder muscles making movement a lot easier.

This exercise can help reduce shoulder pains.

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Stand in front of a wall and press your butt, back, and head against it.
  • Raise your hands, against the wall, to shoulder height and bend them at the elbow to form 90 degrees.
  • Now raise both hands simultaneously upward as high as you can.
  • Bring them back down to the starting point to complete the rep.
  • Repeat this for 20 times and do 3 sets of it.

 

3. Upright Row Shoulder Workouts for Women

Emily Samuel, a NASM-certified trainer said: “This is one of the best exercises for the back and shoulders”.

So, you can guess how effective this shoulder workout for women is.

It requires a kettlebell and is quite straightforward to do.

This exercise will lose any stiffness in your shoulders and make movement smooth and painless.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Stand with your feet slightly apart and keep your back straight.
  • Hold the kettlebell in both hands in front of you.
  • Now pull it up by bending your elbows until the kettlebell reaches your chest and slowly bring it back down to complete one rep.
  • You will do 15 reps and 3 sets.

 

4. Dumbbell Front Raises Shoulder Workouts For Women

This shoulder workout for women goes beyond just the shoulders.

Your pectoralis major too will get exercised which can potentially firm your breasts.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • With dumbbells in hand, stand with your back straight and your feet slightly apart.
  • Put the dumbbells in front of your thighs with your palms facing them.
  • Raise both dumbbells directly in front of you until it reaches your shoulder height.
  • Hold it there for a second and then slowly lower it. This completes one rep and you will do 3 sets of this.

 

5. Standing Shoulder Press

Your deltoids, lats, biceps, triceps, and pectoralis muscles all get a good exercise with this routine.

This shoulder workout for females is a must-do if you want to tone your shoulders.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Hold a dumbbell in each hand and stand with your legs slightly more than hip-width apart.
  • Now raise the dumbbells to shoulder level with your elbows bent at 90 degrees.
  • Now raise the dumbbells above your head.
  • You will feel the stretch in your hands and probably hear movements in your shoulders.
  • You will do 15 reps of this for 3 sets.

 

6. Shoulder Shrugs

This is a good exercise to stretch your shoulders and make movements free around there.

It also strengthens the muscles surrounding your shoulder joint.

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • From a standing position with your feet together holding dumbbells in both hands.
  • Raise your shoulders only towards your ears as high as you can.
  • Hold it there for 10 seconds and then let it down to complete a rep.
  • You will do 3 sets of 12 reps.

 

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

 

7. Elbow Plank

You’re probably familiar with the plank exercise, though this one is a variation of it.

It has proven effective for burning stomach fat and strengthening the core.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

This variant will do the same but go further to strengthen and tone your shoulder muscles.

How to do it:

  • Get down into the pushup pose.
  • Further, lower yourself onto your forearms. Be sure to distribute your weight along the arm.
  • Flex your core and keep it tight for 40 to 60 seconds.
  • You are required to do 3 sets of this exercise.

 

8. Pike Push-up

This shoulder workout for women will strengthen your entire arms all the way to your shoulders and pecs.

When the muscles around your shoulder joints are strong, you’re able to lift things with ease.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Go down to a full plank.
  • Raise your hips towards the sky and bend your elbows.
  • By now you will be in a sort of downward dog pose.
  • Now do pushups aiming to touch your head to the floor.
  • You will do 12 reps of this for 3 sets.

 

9. Bent-Over Row

You will need a couple of dumbbells for this shoulder workout for women.

It is effective as it will help stretch the muscles in your shoulders making them easier to move.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

How to do it:

  • Stand tall with dumbbells in both hands.
  • Bend at your knee a bit and lean your torso forward. This will make your face towards the floor.
  • Now slowly pull the dumbbells upward and stop when your elbows form 90 degrees and lower them. This completes one rep.
  • You can vary this exercise by stretching your arms backward before slowly letting them down.
  • You will do 15 reps for 3 sets.

 

10. Reverse Fly

This is a shoulder cap exercise that will make you move your shoulders by the joint.

This shoulder workout for women is also great for burning fat in the arms.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Stand with dumbbells in both hands.
  • Bend your knees a little not going as far as a squat.
  • Now lean your torso forward forming an angle with your waist.
  • Raise the dumbbells upward with your hands stretched out to the sides and stop when at shoulder height.
  • That completes one rep. You will repeat that 15 times and do 3 sets.

 

11. Plank Lateral Walk

This exercise is not as tough as it looks and you will have fun doing it.

It is tasking, agreed, but then, you will get all the benefits.

If you stay consistent with it, your shoulders will thank you for it.

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

How to do it:

  • Get down into a full plank posture with your arms stretched out and locked at the elbow.
  • Engage your core and start moving to the side of your palms and toes. Take two steps to one side and two to the other.
  • This completes one rep. You will do this for a total of 8 to 10 reps.

 

 

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12. Renegade Row

This is another variation of the plank but with this type, you will need a couple of dumbbells.

This is a great shoulder workout for a fat arm as it will work all the muscles in your arm and burn the fat too.

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

How to do it:

  • Get down into a plank position but this time, instead of resting on your palms, you will be resting on the dumbbells.
  • Instead of keeping your legs together, you will spread them more than shoulder-width apart.
  • Now pull up the dumbbell towards your chest alternating
  • You will do 16 reps. 8 for each arm.

 

 

12 Shoulder Workouts for Women: Back and Shoulder Exercises at Home

 

 

Final Words

Whatever your reason is for embarking on these shoulder workouts, a good healthy diet is essential. This will ensure that you remain healthy while losing weight.

If you don’t have access to the weights used, resistant belt shoulder workout is a thing.

You can easily use those elastic belts to get the same effect as the weights.

In conclusion, as long as you remain committed to these shoulder workouts for women, you will soon see results.

Keep pushing, don’t give up, and don’t forget to have fun!


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