Shoulder Exercises

Shoulder Exercises For Women

Shoulder exercises help strengthen and tone the delts. The best shoulder exercises for women help increase fitness and stamina and reduce shoulder pain. Toned shoulders also help you rock any kind of attire you wear. That’s why, irrespective of age, profession, or fitness level, every woman must perform shoulder exercises.

Benefits Of Working Out Your Shoulders

Should you require them to, strong shoulders will do more than make you look athletic in sleeveless shirts and tops. They help you carry all kinds of heavy things (groceries, luggage, your toddler), as well as reach, throw, punch, and press things. Best of all, they can help to prevent injury in any sports you play, even if they’re just weekend warrior activities like golf or softball. The shoulder joints are highly mobile, but as a consequence, are some of the most unstable joints in the body. Strong detloids help to hold them in position, and allow the the shoulders to absorb force more safely.

According to a 2013 study, since the year 2000, serious shoulder injuries have increased by five times among youth baseball and softball players. Strength training the shoulders is one of the best preventive measures to reduce injury risk.

Exercise

Side Plank

Target – Lateral (side) deltoids, anterior (front) deltoids, posterior (back) deltoids, triceps, biceps, abs, obliques, glutes, hamstrings, and quads.

How To Do Side Plank

  1. Lie down on your right side. Your right forearm should be at 90 degrees with the upper arm. Keep your palm flat on the floor, the right elbow exactly below the right shoulder. Place your left hand on your waist.
  2. Lift your hips off the floor. Make sure your neck is in line with your spine. Do not drop it down.
  3. Hold this pose for 30-60 seconds.
  4. Do it on the other side as well. Do 3 sets of 30-60 seconds hold.

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

  1. Hold two dumbbells. Stand straight and keep your legs shoulder-width apart, hands by your side, palms facing inward, and shoulders rolled back.
  2. Bend your elbows so that your forearms are at 90 degrees with your upper arms, and the palms are facing each other. Bend your knees slightly to support your back.
  3. Exhale and keeping your elbows locked, lift your arms until they are at the shoulder level. Pause, inhale and bring your arms back to the starting position. Do 2 sets of 15 reps.

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

  1. Hold a dumbbell in each hand. Stand with your legs hip-width apart, and shoulders rolled back.
  2. Lift your arms so that the upper arms are parallel to the floor. Your forearms should be at 90 degrees with your upper arms, and palms facing forward.
  3. Push the dumbbells over your head by extending your hands.
  4. Pause and bring your arms back to the starting position. Do 2 sets of 15 reps.

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

  1. Grab a dumbbell in each hand. Keep your hands by your side, palms facing inward. Stand straight. Keep your core tight, and shoulders rolled back.
  2. Raise your shoulders to your ears, pause, and lower your shoulders. Do 3 sets of 12 reps.

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

  1. Grab a dumbbell in each hand. Keep your legs close to each other, bend forward at 45 degrees, with your knees slightly bent, and hands hanging down.
  2. Lift your arms to your side, pause, and lower them. Do 3 sets of 8 reps.

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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).

How To Do Dumbbell Front Raises

  1. Grab two dumbbells, stand straight, with the legs hip-width apart, palms on the front of your thighs, facing inwards.
  2.  Raise your hands. Pause at the shoulder level and lower them slowly. Do 2 sets of 12 reps.

Lateral Raises

Target – Medial or lateral (side) deltoids, lats, and pectoralis major (chest muscle).

How To Do Lateral Raises

  1. Hold a dumbbell in each hand, stand straight, with your legs shoulder-width apart, and shoulders rolled back. Bend your elbow slightly.
  2. Raise your arms until they reach the shoulder level. Pause and bring your arms down. Do 3 sets of 12 reps.

Pec Deck Butterfly

Target – Anterior (front) deltoids, pectoralis major (chest muscle), triceps, and lats.

How To Do Pec Deck Butterfly

  1. Stand straight with a dumbbell in each hand.
  2. Lift the dumbbells by bending your elbows such that your upper arms are parallel to the ground, and your forearms are upright and at 90 degrees with the upper arms.
  3. Engage your abs and bring your elbows close in front of your face.
  4. Push them back to the starting position. Do 3 sets of 15 reps.

Elbow Plank

Target – Anterior (front) deltoids, lateral (side) deltoids, posterior (back) deltoids, triceps, abs, glutes, hamstrings, and quads.

How To Do Elbow Plank

  1. Get on all fours. Bend your elbows and rest them on the floor. Extend your legs behind.
  2. Hold this pose for 30-60 seconds. Do 3 sets of 30-60 seconds hold.

Push-ups

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 Push-ups

  1. Get down in a plank position with your hands directly beneath your shoulders, abs tight, and body in a straight line.
  2. Bend your elbows to the sides and lower your body towards the floor. Make sure your body remains in a straight line.
  3. Press up back to the starting position. Don’t forget to breathe. Do 2 sets of 10 reps.

Bottom Line

Shoulders play a key role in our day-to-day tasks and posture, so keeping them fit and strong is extremely important. The shoulder exercises for women listed above help strengthen the front, side, and back deltoids, lats, biceps, traps, triceps, pectoralis major (a chest muscle), the side of your chest and neck, glutes, hamstrings, quads, and abs. Overall, it primarily helps you strengthen your upper body. Do warm-up exercises before this workout session and cooling exercises like stretches post-session.

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