4 Shoulder Exercises To Do at Home

Our shoulders are the support system that carries us through all the exhausting activities we commit to during the day. Whether it’s waving at our friends or pushing the door open, our shoulders are there to make it happen.

Like many, you might be hunched over a screen all day, ignoring the pull on your shoulders. Today’s lifestyle affects different parts of the body in different ways, and busy schedules need strong shoulders to support the sedentary lifestyle that most of us are succumbed to.

Maintaining strong shoulders is an important step in preventing injury and boosting daily performance. We do not realize how much we use our shoulders and keeping them healthy and mobile is essential to maintain our day-to-day activities.

If you have been lazy all week or skipped out on the gym, there is still time to start working on strengthening your shoulders.

5 At-Home Shoulder Workouts to Try

Shoulder workouts can be done at home while listening to your favorite tunes, or even with the TV in the background. Some of these exercises might use dumbbells, but you can always substitute those with another heavy object.

1. Dumbbell Raise

Stand with feet hip-width distance apart and hold a dumbbell in each hand. Arms should be on either side of your body. The core should be tight. Keep your arms straight and lift, without bending your elbows.

Continue to lift your arms until they are in line with your shoulders. Pause for 1 second and move your arms back to starting position. You have an option to move one hand at a time. Dumbbell raises should be done for 60 seconds.

If you are exercising with one arm at a time, make sure each arm dedicates 30 seconds of dumbbell raises to maintain an even workout.

2. Plank Jacks

Position yourself in a high plank on your mat, making sure your back is straight. Your core will be tight and engaged. Using your legs, jump your feet out and in while your arms are strong and in position.

You can go as fast or as slow as you like. Continue this exercise for 60 seconds.

3. Flamingo Reverse Fly

Get ready to feel the burn. The reverse fly exercise works on your shoulders and your back. Holding a dumbbell in each hand, put all your weight on your left leg and slowly lift your right leg so that it is parallel to the floor.

Your right leg should be straight and toes should be flexed toward the opposite wall. Using your back muscles, lift your arms out and upwards until they are in line with your shoulders. Pause for 1 second and bring them back down.

Continue this movement for 45 seconds and repeat the exercise by keeping the left leg lifted.

4. Overhead Tricep Extension

You will need to be in a seated position with your back straight. It is recommended to use a chair or bench with back support. Hold a heavier dumbbell with both hands and extend your arms upwards, towards the ceiling.

Bend your elbows and lower the dumbbell over and behind your head until you reach the back of your neck. Hold the dumbbell in this position for 1–2 seconds and bring it back to starting position.

Repeat this exercise for 45 seconds.

As always, listen to your body while you workout. If at any point something feels out of place, or you experience any pain where you shouldn’t consult your doctor immediately.

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Tucker, A. (2017, January 20). 14 Back And Shoulder Exercises For A Strong Upper Body. Retrieved April 03, 2018, from https://www.self.com/gallery/12-exercises-thatll-tone-your-back-and-shoulders
Shoulder exercises the best 7 you need to know. (2018, March 27). Retrieved April 03, 2018, from http://www.menshealth.co.uk/workout/7-best-exercises-for-bigger-shoulders-fast