Shoulder exercises aid in toning and strengthening the delts. The most effective shoulder exercises for women reduce shoulder pain while enhancing fitness and stamina. Additionally, well-toned shoulders aid in rocking any ensemble. Every woman, regardless of age, occupation, or level of physical fitness, should incorporate shoulder exercises into her fitness regimen. These are the fifteen most effective shoulder exercises for women. Collect some dumbbells, then we can commence.
Shoulder Strengthening And Toning Exercises
Before you leap directly to these bodyweight exercises, you must dedicate 10 minutes to warming up your muscles. These shoulder exercises are suitable for both the gym and the residence.
1. Raises laterally
Target – Medial or lateral (side) deltoids, lats, and pectoralis major (chest muscle).
How To Do Lateral Raises
- Hold a dumbbell in each hand, stand erect, with your legs shoulder-width apart, and shoulders rolled back. Bend your forearm slightly.
- Raise your arms until they reach the shoulder level. Pause and lower your arms down. Do 3 sets of 12 reps.
2. Dumbbell Front Raises
Target – Anterior (front) deltoids, lateral (side) deltoids, lats teres major and minor, serratus anterior (side of your chest), and pectoralis major (chest muscle).
Eunice, a blogger, shared she liked to do the shoulder press while she spent her time in front of the television. She said, “I love this exercise because it is relatively easy and you can do it while watching TV. I feel a lot less guilty plopping in front of the TV if I am being productive while I do it (i).”
How To Do Dumbbell Front Raises
- Grab two dumbbells, stand erect, with the legs hip-width apart, palms on the front of your quadriceps, facing inwards.
- Raise your palms. Pause at the shoulder level and descend them slowly. Do 2 sets of 12 reps.
3. Reverse Fly
Target – Posterior (back) deltoids, lats, rhomboids, serratus anterior (side of your chest), pectoralis major (chest muscle), biceps, triceps, and traps.
How To Do Reverse Fly
- Grab a dumbbell in each palm. Keep your legs near to each other, bend forward at 45 degrees, with your knees slightly bowed, and wrists dangling down.
- Lift your arms to your side, halt, and lower them. Do 3 sets of 8 reps.
4. Shoulder Shrugs
Target – Lateral (side) deltoids, posterior (back) deltoids, lats, levator scapulae (side of your neck), and pectoralis major (chest muscle).
How To Do Shoulder Shrugs
- Grab a dumbbell in each palm. Keep your hands by your side, palms facing inward. Stand erect. Keep your core taut, and shoulders curled back.
- Raise your shoulders to your ears, halt, and lower your shoulders. Do 3 sets of 12 reps.
5. Standing Shoulder Press
Target – Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, serratus anterior (side of your chest), and pectoralis major (chest muscle).
How To Do Standing Shoulder Press
- Hold a dumbbell in each fist. Stand with your legs hip-width apart, and shoulders rolled back.
- Lift your arms so that the upper limbs are parallel to the floor. Your forearms should be at 90 degrees with your upper limbs, and palms facing forward.
- Push the dumbbells over your head by extending your wrists.
- Pause and bring your arms back to the beginning position. Do 2 sets of 15 reps.
6. Bent Arm Lateral Raises
Target – Medial or lateral (side) deltoids, anterior (front) deltoids, lats, pectoralis major (chest muscle), and serratus anterior (side of your chest).
How To Do Bent Arm Lateral Raises
- Hold two dumbbells. Stand upright and maintain your legs shoulder-width apart, wrists by your side, palms facing inward, and shoulders rolled back.
- Bend your elbows so that your forearms are at 90 degrees with your upper limbs, and the palms are facing each other. Bend your knees slightly to support your back.
- Exhale and keeping your elbows fixed, elevate your arms until they are at the shoulder level. Pause, inhale and bring your arms back to the beginning position. Do 2 sets of 15 reps.
Read Also: 9 Ways Practicing Yoga Benefits Your Physical Health
7. Side Plank
Target – Lateral (side) deltoids, anterior (front) deltoids, posterior (back) deltoids, triceps, biceps, abs, obliques, glutes, hamstrings, and quadriceps.
How To Do Side Plank
- Lie down on your right side. Your right forearm should be at 90 degrees with the upper arm. Keep your palm level on the floor, the right elbow exactly below the right shoulder. Place your left hand on your midsection.
- Lift your pelvis off the floor. Make sure your neck is in alignment with your vertebrae. Do not lower it down.
- Hold this pose for 30-60 seconds.
- Do it on the other side as well. Do 3 sets of 30-60 seconds hold.
8. Pec Deck Butterfly
Target – Anterior (front) deltoids, pectoralis major (chest muscle), triceps, and lats.
How To Do Pec Deck Butterfly
- Stand erect with a dumbbell in each palm.
- Lift the dumbbells by bending your elbows such that your upper arms are parallel to the ground, and your forearms are erect and at 90 degrees with the upper arms.
- Engage your core and draw your forearms close in front of your face.
- Push them back to the starting position. Do 3 sets of 15 reps.
