5 Great At Home Shoulder Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.


Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Two: Shoulder Exercises

Shoulder Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

1. In a standing position, hold a pair of dumbbells at your side.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. Return the weights to your side.
4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. Return the weights to the starting position and continue alternating to the front and side.

Kettlebell Shoulder Press

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Kettlebells

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Dumbbell Incline Shoulder Raise

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell

1. Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
2. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
3. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
4. Bring back the dumbbells to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

 

Dumbbell Lying Rear Lateral Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Dumbbell One-Arm Upright Row

Main Muscle Worked: Shoulders
Other Muscles: Biceps, Traps
Equipment: Dumbbell

1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Take these exercises, along with those from the previous article and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

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