Building strong shoulders at home can be achieved with a variety of effective exercises that target different parts of the shoulder muscles. Here are some of the best shoulder exercises you can do at home with minimal equipment:
Standard push-ups engage the front deltoids (anterior shoulder). To target the shoulders more specifically, you can do pike push-ups or decline push-ups, which place more emphasis on the front delts.
2) Pike Push-Ups
Assume a downward dog yoga pose, with your hips up in the air, and lower your head towards the ground. This exercise targets the front delts and can be made more challenging as you progress.
3) Lateral Raises
Hold a water bottle, book, or any object with some weight in each hand and lift your arms to the sides until they’re parallel to the ground. This targets the lateral deltoids (side of the shoulder).
4) Front Raises
Similar to lateral raises, but this time raise your arms in front of you to shoulder height. This targets the anterior deltoids.
5) Bent-Over Reverse Flyes
Bend at the hips, keeping your back straight, and raise your arms to the sides, targeting the rear deltoids.
6) Shoulder Press
Hold a heavy household item in each hand (e.g., bags filled with books) and press them overhead. This works all three parts of the shoulder.
7) Plank to Push-Up
Start in a plank position on your elbows, then push up onto your hands one arm at a time. This engages the entire shoulder complex.
Lie face-down on a bench or the edge of your bed, holding a weight in each hand. Raise your arms in a Y shape, targeting the rear deltoids and upper traps.
9) Prone T Raises
Lie face-down on a bench or the edge of your bed, holding a weight in each hand. Raise your arms in a T shape, targeting the rear deltoids.
10) Shoulder Shrug
Hold a weight in each hand and simply shrug your shoulders up and down. This primarily targets the trapezius muscles but also works the upper traps.
11) Resistance Band Exercises
If you have resistance bands, you can perform exercises like lateral raises, front raises, face pulls, and shoulder presses to target your shoulder muscles.
When doing these exercises, focus on using proper form, and start with a weight or resistance level that allows you to perform 3 sets of 10-15 repetitions with good technique. As you get stronger, gradually increase the weight or resistance. Additionally, it’s essential to warm up before your workout and cool down afterward to prevent injury and promote recovery.