A lot of people have weak shoulders after spending so much time hunched over computers and smartphones—in fact, this position actually turns the shoulders inward. To build healthy shoulders, you need to focus on hitting all of the three heads that make up this muscle group in your shoulder workout at home. Try adding any of these moves to your routine, or complete the full shoulder workout below.
Start with feet shoulder-width apart, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads. Pull elbows up and out wide to lift the dumbbells to the chest. Reverse movement to return to start. That’s one rep. Complete 12 reps per set.
Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing the body, arms by sides. Raise arms outward until they’re parallel to the floor. Return slowly to start. That’s one rep. Complete 12 reps per set.
Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing the body, weights resting on quads. Keeping elbows straight, lift arms until they reach shoulder height. Then slowly lower back down. That’s one rep. Complete 12 reps per set.
Kneeling One-Arm Shoulder Press
Start kneeling on the right knee (right knee, hip, and shoulder stacked on top of one another), right shin pushed into the floor, left leg bent at 90 degrees, foot flat, left arm by side, and right arm holding dumbbell just above the right shoulder, elbow bent, palm facing body. Press the weight upward until the arm is straight. Return to the starting position. That’s one rep. Complete 12 reps on each side per set.
Start standing with feet hip-width apart, knees bent, hinged forward at the hips until back is flat and torso is parallel to the mat, holding a pair of dumbbells with arms extended straight down toward the floor, elbows softly bent and palms facing each other. Raise both arms up and out to the sides while squeezing shoulder blades together. Return to start. That’s one rep. Complete 12 reps per set.
standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms bent at 90-degree angles, elbows wide and in line with shoulders, palms facing forward. Press the weights up until arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 12 reps per set.
If needed, you can up the rest or decrease your rep counts by two or three reps per set. As you get stronger, you can shave off some of that rest time or add two or three reps to each set. Pairing your workouts with the right nutrition plan is essential when it comes to seeing results and packing on size.