Shoulders Workout at Home with Dumbbells is an easy way to exercise at home. Also, doing this regularly and effectively shall give you those big shoulders in a very short time. Workout is a best way to stat fit. Therefore, doing this with proper knowledge and guidance is essential. Hence, this article will guide you for the best 15 workouts for shoulders with all the essential details needed.
Shoulders Workout at Home with Dumbbells Best 15:
Shoulders has a massive contribution in your looks and physique. Also, this is one of the muscle that is engaged in many workouts of different body parts. But, this is not enough. Therefore, concentrating on a single body part is needed to gain the shape and size you often dream for. Also, many of us intend to do exercise at home as per convenience.
Shoulders Workout at Home – Schedule:
It is accepted all over that over work out damages the muscle. Muscles also need rest for repairs and growth. Therefore, Schedule for shoulders workout should be 2 days a week in gym or home. Also, you must take a gap of 1 or 2 day for a better recovery and growth.
Therefore, the best 15 Shoulders Workout at Home using Dumbbells are as follows:
1. Shoulders Workout at Home with Dumbbells – Lateral Raise:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Stand with your feet apart and your arms at front, holding a dumbbell in each hand. 2) Raise your arms to your sides until they’re level with your shoulders keeping palms facing downward. 3) Slowly lower your arms, and repeat. 4) Breathe in when you go against the gravity and breath out when you go with the gravity. 5) This is the easiest shoulders workout at home with dumbbells. |
2. Shoulders Workout at Home with Dumbbells – Overhead Press:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Stand with your feet apart and your arms holding a dumbbell in each hand at shoulder level. 2) Raise both your arms straight upwards with palm facing inside. 3) Slowly lower your arms in the starting position, and repeat. 4) Breathe in when you go against the gravity and breath out when you go with the gravity. |
3. Shoulders Workout at Home with Dumbbells – Standing Dumbbell fly:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | This one is same as Dumbbell Lateral Raise. The only difference is that, in your starting position your arms should be in the side instead of front. Also, this is one of the easiest shoulders workout at home with dumbbells. |
4. Shoulders Workout at Home with Dumbbells – Bent Over Lateral Raise:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Stand with your feet apart holding dumbbell in each hand. 2) Bend forward until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other. This is the starting position. 3) Keeping your back flat, raise your arms out to your sides until they’re in line with your body. 4) Return to the starting position, and repeat. |
5. Shoulders Workout at Home – Bent Over Reverse Fly:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | This one is same as Bent Over Lateral Raise. The only difference is that, when you lift the weight, make sure to keep the elbow straight. Also, do not forget to squeeze your shoulder. Also, this is a very good shoulders workout at home with dumbbells, as it very well concentrates on the shoulder muscles. |
6. Shoulders Workout at Home – Dumbbell Raise Complex:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Hold your dumbbells at side as a starting position. 2) Lift both the dumbbells to the front till shoulder level. 3) Then Twist the dumbbell in a manner that your palm faces down. 4) Move the dumbbell horizontally to the sides keeping the elbow straight. 5) Thereafter, take it to the starting position. |
7. Shoulders Workout at Home – Dumbbell Front Raise:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Hold your dumbbells at side as a starting position. 2) Lift alternate dumbbells to the front till shoulder level. 3) Thereafter, take it to the starting position. 4) Basic yet effective shoulders workout at home with dumbbells. |
8. Single Dumbbell Front Raise:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Hold your dumbbell in the front with both hands as a starting position. 2) Lift the dumbbell to the front till shoulder level. 3) Thereafter, take it to the starting position. |
9. Seated Dumbbell Clean:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Hold your dumbbell down in seating position as a starting position. 2) Lift the dumbbell from the front till shoulder level. 3) Thereafter, take it to the starting position. 4) Doing this shoulders workout at home with dumbbells, you will gain big shoulders soon. |
10. Seated Dumbbell Shoulder Press:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | Follow the steps of overhead press exercise but in seating position. Also, keep your back straight while seating. |
11. Incline Trap Raise:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder |
| Procedure | 1) Sleep on a inclined surface with your chest touching the support and dumbbells towards the ground. This is Starting position. 2) Swing your arm slowly so that the arms are straight parallel to the head. 3) Come back to the starting position. 4) If inclined bench is available at your place then this exercise proves to be effective shoulders workout at home with dumbbells |
12. Standing Shrugs:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder & Traps |
| Procedure | 1) Hold dumbbells to your sides. This is Starting position. 2) Pull your shoulders up to your ears. 3) Come back to the starting position. |
13. Dead lift Shrugs:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder & Traps |
| Procedure | 1) Hold dumbbells to your sides. This is Starting position. 2) Bend on your knees. 3) Come back by lifting your calf and pulling your shoulders towards your ear. 4) Come to starting position. 5) This is a little hard shoulders workout at home with dumbbells |
14. Alternate Side Laterals and Fronts:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder & Traps |
| Procedure | 1) Hold dumbbells to your sides. This is Starting position. 2) Pull dumbbells straight to the shoulder level horizontally. 3) Come back to starting position and immediately pull your dumbbells to the front up to shoulder level. 4) Come to starting position. |
15. Arnold Press:
| Exercise Particulars | Home Workout Details |
|---|---|
| Repetitions | 15 |
| Duration | 15 minutes |
| Sets | 3 |
| Rest between Sets | 30 seconds |
| Target Muscle | Shoulder & Traps |
| Procedure | 1) Hold dumbbells to your sides at shoulder level palm facing front. This is Starting position. 2) Push dumbbells straight parallel to the head vertically. 3) Come back to starting position and immediately twist the dumbbells in such a way that palm faces you. 4) Come to starting position. 5) This is an effective shoulders workout at home with dumbbells |