Best 20 Shoulder workout for women 100% Home

Shoulder workout for women
Shoulder workout for women

All women … create beautiful, round shoulders with six old school tests that are sure to add strength, size, and shape to your shoulder instantly! Here we introduce the best 20 shoulder exercise and workout for all women.

There’s nothing like a pair of pretty tight, round tops that make any tank top, tube top, or hot little black dress look great!

It is not too late to put those shoulders in a tip-top position before the sleeveless weather is over and done.

If you are willing to lift a little with a good challenging weight, and stick to it, rotating hard, defined delts can be easier and faster than you think!

It is important to remember to choose a heavy, but safe weight. This can be determined by how easy it is for you to lift and put weight in the first place.

If it can not be done in a good and proper form, or without turning the weight .. then it is wise to choose a light weight.

Weight should be challenging enough to complete the last one or two of your repetitive setup. so’ before we start best shoulder workout for women first you know what are the benefits of shoulder workout for women.


Shoulder Exercise for women
Shoulder Exercise for women all time

What are the benefits of shoulder workout for women?

  • In case you need them, strong shoulders will do more than make you look like a champion in sleeveless shirts and tops.
  • They help you manage all kinds of heavy things (groceries, luggage, your baby), and access, throwing, punching, and pressing objects.
  • Best of all, they can help prevent injuries in any of the games you play, whether it’s weekend combat activities like golf or softball.
  • The shoulder joints are very flexible, but as a result, some joints are unstable in the body.
  • Strong detloids help keep them in shape, and allow the shoulders to absorb energy safely.
Best shoulder workout for women

According to a 2013 study, since 2000, serious shoulder injuries have increased fivefold in baseball and softball players. Shoulder training is one of the best ways to prevent the risk of injury.

Shoulder workouts and Exercises for women at home
Shoulder workouts and Exercises for women at home


What Muscles Do I Do? For shoulder workout for women in detail:-


The shoulder muscles are called deltoids (or delts, for short). It is triangular in shape and emerges from the collarbones, acromion joints, spine and shoulders, and includes the humerus bones.

Each deltoid muscle has three heads – that is, parts of a muscle that have different sets of muscle fibers and perform a different, different function.

Previous deltoid

This part of the muscle lies in front of the shoulder, above the pectorals. It flexes the shoulder, raises the arm in front of the body and helps the pecs (chest) and altars (back) move it inward. All pressure tests, as well as forward movements, will emphasize the previous delay.

Lateral deltoid

The middle head of the deltoid arises from the outer side of the shoulder, between the anterior and posterior delts.

(Interestingly, while gym rats often refer to it as the “medial delt,” the term is not technically accurate, as it is actually part of the muscles farther away from the body line.)

The lateral deltoid raises the arm to the side as the shoulder rotates inward.

This also does this when the shoulder is rotated outward (such as when your elbows are bent 90 degrees and you move your arms – think of the “height” position, and you will be the one to be robbed!).

The next suggestion is a basic test of hitting the middle delts (“side”).

Deltoid background

The rear delt rests on the back side of the shoulder. It helps the elbows extend the shoulder, moving your arm behind you, like a rowing motion.

Also read:-

Best 20 Shoulder workout for women at Home all Time :-

Before you start your shoulder workout first you must dedicate 10 minute warm up your muscle.

Best shoulder workout for women

1. Dumbbell Front Raises

Dumbbell Front Raises women shoulder workout
Dumbbell Front Raises women shoulder workout

How To do-

  • Hold two dumbbells, stand upright, legs apart at the waist, palms in front of your thighs, facing inwards.
  • Raise your hands. Pause at shoulder level and lower slightly. Make 2 sets of 12 reps.

Variation – Raise one arm at a time. This is also known as one hand dumbbell front lift.

2. Dumbbell lateral Raise

Dumbbell lateral Raise women workout
Dumbbell lateral Raise women workout

How to do –

  • Hold the dumbbell in each hand, stand upright, your legs divided by shoulder width, and the shoulders pushed back.
  • Bend your elbow slightly.
  • Raise your arms up to shoulder level.

Pause and bring your arms down. Make 3 sets of 12 reps

3. Reverse fly workout

Reverse fly workout shoulder workout
Reverse fly workout shoulder workout

How to do-

  • Take a dumbbell in each hand. Keep your legs close, leaning forward 45 degrees, your knees slightly bent, and your hands hanging down.
  • Raise your arms next to you, pause, and lower yourself. Make 3 sets of 8 reps.

4. Shrugs Shoulder


Shrugs Shoulder women workout
Shrugs Shoulder workout

How to Do –

  • Take a dumbbell in each hand. Keep your hands next to you, palms facing inwards. Stand up straight. Keep your interior tight, and your shoulders back.
  • Raise your shoulders to your ears, pause, and lower your shoulders. Make 3 sets of 12 reps.

5. Shoulder Press

video credit : IdealFit

How to Deal –

  • Hold a dumbbell in each hand. Stand with your legs separated by the width of the hip, and the shoulders pushed back.
  • Raise your arms so that the upper arms are parallel to the bottom. Your forearms should be 90 degrees above your arms, and your palms facing forward.
  • Push the dumbbells over your head by stretching your arms.
  • Pause and return your arms to the starting position. Make 2 sets of 15 reps.

6. Bent Arm Lateral Rise

Bent Arm Lateral Rise - women workout
Bent Arm Lateral Rise – women workout

How Can You –

  • Hold the two substitutes. Stand up straight and keep your legs wide apart, the shoulder on your side, the palms facing inwards, and the shoulders pushed back.
  • Bend your elbows so that your arms are 90 degrees with your upper arms, and palms facing each other. Bend your knees slightly to support your back.
  • Take out and keep your elbows locked, raise your arms to shoulder level. Pause, inhale and return your arms to the starting position. Make 2 sets of 15 reps.

7. Side Plank

Side Plank - shoulder women workout
Side Plank – shoulder women workout

How to do –

  • Lie on your right side. Your right arm should be 90 degrees with the upper arm. Keep the palm of your hand down, your right elbow just below your right shoulder. Put your left hand on your hip.
  • Raise your hips down. Make sure your neck is aligned with your spine. Do not throw it down.
  • Hold this pose for 30-60 seconds.
  • Do it on the other side. Do 3 sets of 30-60 seconds hold.

8. Pec Deck Butterfly


Pec Deck Butterfly - shoulder workout
Pec Deck Butterfly – shoulder workout

How to do Pec Deck Butterfly

  • Stand straight with a dumbbell in each hand.
  • Raise the dumbbells by bending your elbows so that your upper arms are level with the ground, and your arms are upright and 90 degrees with the upper arms.
  • Insert your abs and bring your elbows closer to your face.
  • Press them back in the first place. Make 3 sets of 15 reps.

9. Elbow Plank shoulder workout for women

Elbow Plank- shoulder exercise
Elbow Plank- shoulder exercise

How to Do –

  • Get down on the plank with your hands directly under your shoulders, the abs tight, and the body in a straight line.
  • Bend your elbows to the sides and lower your body to the floor. Make sure your body stays in a straight line.
  • Press back to starting position. Don’t forget to breathe. Make 2 sets of 10 reps.

10. Straight Dumbbell Lines

Straight Dumbbell Lines
Straight Dumbbell Lines

How to do –

  • Take a dumbbell in each hand. Stand with legs spread across hip width, shoulders back, and palms facing your thighs.
  • Draw dumbbells to the level of your chest by twisting your elbows. Keep your elbows away from your body, arms above shoulder height, palms facing inwards, and wrists below your elbows.
  • Slightly lose weight in the first place. Make 3 sets of 15 reps.

11. Overhead Tricep Extensions

How to do –

  • Hold the dumbbell with both hands. Rest the palm of your hand on the inner side of the upper head of the dumbbell, then sit on a bench or chair.
  • Raise your arms and bring the dumbbell directly over your head. This is the first position.
  • Flex your elbows, and keep your upper arms upright, lower your arms so that the dumbbell is right behind your neck.
  • Raise your arms and return to the starting position. Make 2 sets of 12 reps.

12. Planks on top

Planks on top shoulder workout women
Planks on top shoulder workout women

How to do –

  • Get in place of the plank. Keep your core involved, the neck aligned with your spine, and face down.
  • Flex your right elbow and place your right arm flat on the floor.
  • Flex your left elbow and place your left arm down. Now to e

13. Sitting Bent-over Back Delt Lift

Sitting Bent-over Back Delt Lift
Sitting Bent-over Back Delt Lift

How To do –

  • Take a dumbbell in each hand and sit on a low bench. Keep your legs together and bend your upper body forward. Let your chest be near your knees.
  • Put your hand on your calves. Keep your neck aligned with your spine.
  • Exhale and lift the dumbbells straight to your sides until both arms are parallel to the floor. Make sure your elbows are slightly bent.
  • Pause, breathe in, and slowly lower the dumbbell back to the starting position. Make 3 sets of 12 reps.

14. Pike Push-ups


Pike Push-ups - women shoulder workout
Pike Push-ups – women shoulder workout

How to Do –

  • Enter the wooden area and push your hips toward the sky as if you were in the position of a descending Dog.
  • Bend your elbows, then try to touch your head down and press up. Make 3 sets of 10 reps.
  • These are the best 15 shoulder shoulder exercises for women. You need to relax and unwind after you have finished your exercise. Here’s what to do.

15. Hello


How to do it:

  • Start kneeling on the floor with the knees slightly wider than the hips holding the dumbbell in both hands directly in front of the chest, elbows pointing to the sides.
  • Keep both arms bent and slightly rotate the dumbbell on the head and back in front of the chest.
  • Fill in 10 reps on each side. Twice more than the number of three sets, rest only when needed. From there, proceed to your next move.

16 Banded Pull-Aparts

 Banded Pull-Aparts shoulder exercise women
Banded Pull-Aparts shoulder exercise women

How to do it:

  • Start standing with feet shoulder-width apart, arms outstretched straight in front of the body and raised to shoulder height, holding a resistance band with both hands, palms facing down.
  • Involve the core and remove the fists from the past shoulders. Slowly go back to the beginning. That’s one officer.
  • Fill in 10 reps. Twice more than the number of three sets, rest only when needed. From there, proceed to your next move. (She makes a number 10.)

17. Upright Row

Upright Row - women shoulder workouts
Upright Row – women shoulder workouts


How to do it:

  • Start with the feet below the hips, legs straight, holding a circular object in each hand, palms facing the body and weights that touch the quads.
  • Pull the elbows up and out and lift the braces on the chest. Rewind movement to get back to the beginning.
  • Fill in 15 reps. Twice more than the number of three sets, rest only when needed. From there, proceed to your next move.

18. Inverted Pushup shoulder workout for women

Inverted  Pushup shoulder workout for women
Inverted Pushup shoulder workout for women


How to do it:

  • Start at a “V” position with flat feet (small posture where necessary), hands pressed down, and hips in the air.
  • The elbows bend at the sides, bringing the head to the floor. Press with your hands to return to the beginning.
  • That’s one officer. Fill in 10 reps. Twice more than the number of three sets, rest only when needed. From there, proceed to your next move.

19 Tabletop Lift

Tabletop Lift shoulder exercise
Tabletop Lift shoulder exercise

How to do it:

  • Start sitting with your legs bent, feet flat, and arms straight behind the body, palms pressed against the mats with buttocks facing the glutes and a few inches behind them.
  • Raise the ridges until the thighs are parallel to the roof. Pause slightly up, then lower back down. That’s one officer.
  • Fill in 10 reps. Twice more than the number of three sets, rest only when needed. From there, proceed to your next move.

20. Lying T-Raise

Lying T-Raise shoulder workout
Lying T-Raise shoulder workout

How to do it:

  • Start lying face down on the mat, arms outstretched to form “T” and all four limbs and forehead low.
  • Make fists by hand and attach your thumbs up to the ceiling.
  • Keep your arms straight, press the shoulder blades together, and raise your thumbs up to the ceiling.
  • Pause slightly up, then down. That’s one officer. Fill in 15 reps. Twice more than the number of three sets, rest only when needed.

Shoulder exercises without weights

video credit : THENX

Shoulder workout routine :-

video credit : Yatinder singh

shoulder workout for mass :-

video credit : ATHLEAN-X™

Expert’s Answers For Readers’ Questions:-

Q. what’s the best shoulder dumbbell exercise?

A. Its totally depends on what shoulder area you want to work, ” arnold press, Sitting Bent-over Back Delt Lift, upright rows or dumbbell lateral raise are best exercise for shoulder. It’s work your entire shoulder and is one of the best shoulder workout for women.

Q. How do women get nice shoulder?

A. Read this article, In this article you learn best 20 shoulder workout for women with dumbbells at home, add these exercise in your daily routine then you definitely get nice shoulder.

Q. Which Exercise reduce shoulder size?

A. Best exercise reduce shoulder size are

  1. Banded pull – Aparts
  2. upright rows with dumbbell
  3. inverted pushup
  4. front raise
  5. Dumbbell front raise
  6. Reverse fly
  7. standing shoulder press

Q. How many shoulder exercise should i do per workout?

A. If we speak generally then 7 to 8 sets are ok with per workout, and In one day of your shoulder workout on do 5 to 6 different shoulder exercise.

Q what are some Best shoulder exercise for women?

A The best shoulder workout for women at home.

1. Lateral raises
2. Dumbbell front raises
3. Reverse fly
4. Upright rows
5. Shoulder shrugs
6. Standing shoulder press
7. Banded pull apart
8. Bent arm lateral raises
9. Side plank
10. Pec deck butterfly
11. Elbow plank
12. Inverted push up
13. Overhead triceps extensions
14. Plank ups
15. Seated bent-over raise
16. Push-ups
17. front raise
18. Dumbbell upright rows
19. Pike push-ups
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How can I train my shoulders at home?

video credit : FitnessFAQs

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