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If you’re interested in building muscle and improving your physical appearance, you’ll want to consider exercising your shoulders. Engaging in an at-home shoulder workout can be beneficial because muscle strength, flexibility, and mobility will be enhanced. This will give you the edge you need to boost your physical training, and it also supports your neuromuscular capabilities and motor control.
Beyond a fit appearance, many health benefits accompany an effective arm and shoulder workout. In addition to toning your physique, you may also notice that you’re standing up straighter, there may be less strain on your back, and your everyday chores are easier to accomplish. Not only can you reap these benefits, but you may also experience efficient fat-burning, cardiovascular enhancements, and greater mobility.
Best Shoulder Workouts At Home 2025
Our best at-home shoulder workout features these six exercises:
- Dumbbell lateral raise.
- Dumbbell front raise.
- Dumbbell seated shoulder press.
- Seated dumbbell rear delt fly.
- Dumbbell Arnold press.
- Incline push-up.
- Pike push-up.
- Dumbbell bent-over rear delt fly.
- Resistance band face pull.
- Triceps dip.
Each of these exercises has been chosen for a well-rounded at-home shoulder-building routine.
Best At Home Shoulder Workout Exercises
Working out at home has many benefits, including convenience, accessibility, and privacy. But, it also means you can’t access as much equipment as gym goers.
The shoulders make up a large proportion of the upper body. Fortunately, you don’t need a fully equipped commercial gym to work them effectively.
In this article, we present an at-home shoulder workout specifically designed for people with limited equipment. All you need is a pair of dumbbells, a resistance band, and your own body.
Let’s get started!
Dumbbell Lateral Raise
The standing dumbbell lateral raise is a great addition to your push-day workout routine. This upper-body exercise can enhance your shoulder muscles while specifically targeting the deltoids. Consistency with this exercise will result in overall muscle growth and toning of your upper body.
In addition to muscle growth and definition, this type of workout can provide some protection and functionality for your bones. The risk of bone-related injuries will be lowered, and your upper body balance will be improved. This provides support to your posture and any weight-bearing activities.
Lateral raises involve bending and leading with the elbows to keep the focus on the intended muscles. If your arms are straightened out, like a frontal raise, there will be greater tricep activation than you aim for. Lateral raises are usually based on isolations geared toward the deltoids.
How To Do
- Stand up with your knees slightly bent and your feet hip-width apart.
- Begin with a dumbbell in each hand and position your arms straight down at your sides. This is the starting position.
- While keeping a slight bend in your elbows, slowly raise your dumbbells until they align with your shoulders.
- Pause here for a moment before lowering the dumbbells back to the starting position.
Tips
- Warm up before working out to reduce post-workout soreness.
- Maintain proper form for effectiveness and safety.
- Keep your elbows slightly bent to avoid straining the shoulder muscles.
- Increase your load over time.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3-5 | 4-6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 15-20+ |
| Power Training | 3-5 | 1-3 (With lighter weights) |
Dumbbell Front Raise
The dumbbell front raise is an excellent arm and shoulder workout. With this workout, you can maximize the calories you burn to sustain an ideal weight and to help with muscle mass. Additionally, you’ll see metabolic boosts through upper-body workouts and aerobic activities.
Engaging in this exercise can also increase your shoulder stability. This can improve your mobility, which helps with range of motion and flexibility. This will allow you to carry out your tasks more efficiently and easily without the threat of declining posture or chronic pain.
The frontal raises may be a greater challenge than lateral raises because you’ll need better stability to maintain proper form. The muscles along your trunk may be engaged as well, so you’ll want to use a lighter set of dumbbells compared to those used in lateral raises.
How To Do
- Begin in the starting position with your knees slightly bent as your arms hang before you.
- Position your palms toward you as you hold the dumbbells.
- Raise your arms before you, ensuring they remain in a straight line.
- Pause when your arms are parallel to the floor, then slowly return your dumbbells to the starting position.
Tips
- Start your front raises with a weight that is lighter than what you used for lateral raises.
- Like the lateral raises, only increase your load when you’ve built up your strength.
- Keep your arms straightened throughout to maximize the results of this exercise.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3-5 | 4-6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 15-20+ |
| Power Training | 3-5 | 1-3 (With lighter weights) |
Dumbbell Seated Shoulder Press
Other great at-home workouts include dumbbell shoulder exercises like the seated dumbbell shoulder press. This exercise is very common due to its reliable effectiveness. Because of the stability required to perform this exercise, it can activate the front, lateral, and rear delts at once.
Consistently including this simple exercise in your regimen can help you develop your muscles and build strength in your shoulders and arms.
A classic exercise like this one serves as a great foundation because growing strength will enable you to lift heavier loads, aim for more challenging workouts, and sculpt a more toned body. Not only will you have an aesthetically appealing form, but you’ll be protecting your joints from injury and preserving your mobility.
How To Do
- Begin in the starting position by sitting upright on a bench with your back and head pressed against the pad.
- Once the dumbbells are in your hands, lift them to shoulder height so your dumbbells and shoulders align in the same position. Your palms should be facing forward.
- Take a breath as you brace your core for pressing.
- Press by raising your arms straight up above your head for a full arm extension, exhaling as you do so.
- Inhale again as you lower your dumbbells back down to shoulder level.
Tips
- Utilize the appropriate weights and form when doing shoulder workouts at home.
- Always do warm-ups to allow for greater flexibility.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Seated Dumbbell Rear Delt Fly
The seated dumbbell rear delt fly is a great example of rear delt exercises to include in your regimen. The abduction training of this exercise helps you to give the posterior segment the attention it deserves.
Always make sure you’re lifting the same load between your left arm and right arm because this works to reduce muscular imbalances.
As you do this workout, the position of your body and arms can help correct your posture. It may also allow for consistent support from the front of the body to the back. This will be vital for people who spend most of the day slouching or hunched over a computer.
Rear delt flyes can also be done as cable shoulder workouts. Doing cable rear delt flyes could have the same effect on your posterior deltoid muscle and may be preferred by some.
How To Do
- In the starting position, sit down on a bench, leaning forward at your hips as you do so.
- Keeping your spine neutral and shoulder blades back, allow your arms to hang down towards the floor on either side of your legs. Grip a dumbbell in each hand, and have your palms facing each other.
- With slightly bent elbows, bring your dumbbells up and out at the sides in a flying motion.
- Continue this motion until the upper arms are parallel to the floor.
- Finally, lower your arms back down to your initial position.
Tips
- Do these exercises slowly with great control as you bring your dumbbells back down.
- Keep your breathing steady as you do your flies.
- Make sure your torso stays stable throughout the workout.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3-5 | 4-6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 15-20+ |
| Power Training | 3-5 | 1-3 (With lighter weights) |
Dumbbell Arnold Press
The dumbbell Arnold press was the favorite shoulder exercise of Arnold Schwarzenegger. Arnold favored this exercise because it allows for a full range of motion and engages all three deltoid heads. It is also a good exercise to build overall shoulder mass.
While the Arnold press engages all three deltoid heads, the emphasis is on the lateral and anterior heads. The posterior head activates during the rotational movement and acts as a stabilizer muscle. The twisting motion also engages the rotator cuff muscles, improving shoulder joint stability.
The rotational nature of the Arnold press more closely mimics many more sports movements than the standard overhead press. Examples include shooting a basketball or fending a player off in rugby.
How To Do
- Grasp a pair of dumbbells and sit on a back-supported bench.
- Bring the dumbbells up to chest height using your knees as levers.
- Hold the dumbbells at upper chest level with your palms facing your body.
- Take a deep breath in and engage your core. Press the dumbbells directly overhead to full extension. As you come up, rotate your wrists so that your palms face outward in the top position.
- Lower under control to the start position, rotating your wrists back to a palms-facing position.
- Breathe out as you push up and breathe in as you lower the dumbbells.
Tips
- Ensure your shoulder blades remain against the back pad at all times.
- Control the lowering of the dumbbells as you resist the pull of gravity. This promotes eccentric muscle growth.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 3–4 | 15-20 |
| Power Training | 3-4 | 1-5 (Explosive) |
Incline Push-Up
The incline push-up is a variation of the standard push-up. The exercise is performed with your feet on the floor and your hands elevated. The triceps act as a secondary muscle group in this exercise.
The incline position of this exercise demands more stability than a standard push-up. This requires more core engagement to keep the body steady.
The incline push-up primarily works the anterior, or front head, of the deltoid muscle. This head works along with the upper pectorals to push the body up from the bottom push-up position. The incline push-up works well as the second exercise in a shoulder superset. Pair it with the seated Arnold dumbbell press, doing as many reps as possible with proper technique.
How To Do
- Place two chairs about a foot apart with the seats facing each other. Stand between the chairs and place a hand on either seat.
- Step your feet back until your body is at about a 30-degree angle to the floor. There should be a straight line from your neck to your heels.
- From a starting position with your arms fully extended, lower to bring your chest in line with your hands.
- Push back to the start position.
- Breathe in during the lowering portion of the exercise. Breathe out as you push back up.
Tips
- Maintain a tight core throughout the exercise.
- Do not lift your hips or otherwise use momentum.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Pike Push-Up
The Pike push-up targets the anterior deltoids and minimizes pectoral involvement. The exercise involves bringing your hands and feet closer together than in the standard push-up and then lifting your hips. This creates a steep upper body angle that resembles an overhead pressing motion.
The pectorals, triceps, and core are engaged during the Pike push-up as secondary muscles.
The Pike push-up can be used as a progression exercise before a handstand push-up. The hand-stand push-up is an advanced movement that places direct stress on the anterior deltoid. Being a bodyweight exercise, the Pike press can be done anywhere at any time. The closer your hands and feet are to each other, the harder the exercise becomes.
How To Do
- Assume the starting position of a standard push-up, with your hands slightly wider than your shoulders and feet hip-width apart.
- Walk your hands back towards your feet and lift your hips into the air. This will put your body into an inverted ‘V’ position.
- Bend at the elbows to lower your head to the floor.
- Push through your hands to return to the start position.
- Breathe in as you lower your head to the floor and breathe out as you push back to the start position.
Tips
- Keep your head in a neutral position so that it doesn’t lift or drop during the exercise.
- Lower until your head touches the floor. If this is too difficult, move your hands further away from your feet.
- If you’re a beginner, start with the hands and feet about a foot closer than on a standard push-up. As you get stronger, bring them closer together.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Dumbbell Bent-Over Rear Delt Fly
The bent-over dumbbell reverse fly targets the posterior, or rear, head of the deltoid muscle. This head doesn’t usually get a lot of stimulation from pressing and front raise exercises. It’s a very small muscle that has the job of drawing the arms back and down.
This exercise is done in a bent-over position. This switches the emphasis from the anterior to the posterior deltoid. The goal of the movement is to isolate the posterior head. To do this, you should use a relatively lightweight that allows you to perform the movement with strict form.
The trapezius and rhomboid muscles act as secondary movers in this exercise. Their primary role is to stabilize the upper back in the bent-over position. As well as strengthening and developing the posterior delts, this exercise also enhances rotator cuff stability.
How To Do
- Stand with your feet hip-width apart with a pair of dumbbells in your hands.
- Bend at the hips and knees to reach an almost parallel upper body position.
- Hold the dumbbells in front of your body with your elbows bent slightly.
- Take a deep breath in and engage your core. Keep your chest up and your head in a neutral position.
- Bring your arms out and up to shoulder level. The dumbbells should travel in an arc.
- Lower under control back to the start position.
- Breathe out as you lift the dumbbells and in as you lower them.
Tips
- Squeeze your shoulder blades together in the top position of the movement.
- Maintain a neutral spine, avoiding any back rounding.
- Do not swing the weight up. This helps to limit lower back movement and prevent injury.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Resistance Band Face Pull
The resistance band face pull targets the posterior deltoid as well as the trapezius and rhomboid muscles. The rotator cuff muscles are also engaged, acting as stabilizer muscles.
Strong rear delts help to balance out overall shoulder strength. Many people have overdeveloped front deltoids, resulting from lots of pressing exercises. This can cause muscle imbalances that increase the risk of injury.
By performing posterior delt movements like the face pull, you can improve your shoulder strength and development.
The resistance band face pull works three key postural muscles; the posterior delts, trapezius, and rhomboids. By strengthening and tightening these muscles, it pulls the upper back and shoulders back. This helps overcome the forward slump posture.
Using a resistance band allows you to adjust the intensity of the exercise by moving further away from the anchor point.
How To Do
- Anchor a resistance band to an upright or internal door at face level.
- Grab the ends of the band with both hands, using a neutral grip, and stand facing the anchor point. Take a backward step to create tension in the band.
- From a starting position with your arms extended at shoulder level, pull the band toward your face. Simultaneously squeeze your shoulder blades together.
- Return to the start position under control.
- Breathe out as you pull the band towards you and out as you release back to the start position.
Tips
- Tighten your core to stabilize your body.
- Keep your elbows flared out to the sides as you pull the band back.
- Ensure you use a stable anchor point to limit the chances of injury occurring.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Triceps Dip
The triceps dip is a bodyweight exercise performed using an angled position. While it primarily works the triceps, the front delts, and the upper chest are also heavily involved.
This exercise helps build overall upper body strength. It works well as the second exercise in a superset for either the shoulders, triceps, or chest.
To perform the triceps dip exercise, you’ll need a bench or chair to rest your hands on as you perform the dip action.
Changing your hand position also affects the difficulty and focus of the exercise. The closer your hands are to each other, the more triceps involvement you will achieve.
How To Do
- Position yourself in front of a bench. Place your hands on the bench behind you with your thumbs shoulder-width apart. Extend your legs out in front of you so your body forms a 30-degree angle.
- Starting from a position with your arms extended, bend at the elbows to lower your body to the floor. Keep going until your elbows reach a 90-degree angle.
- Push back to the start position.
- Breathe in as you lower your body and out as you push back to the start position.
Tips
- Do not lift your hips or otherwise use momentum to assist the movement.
- To increase triceps involvement, bring your hands closer together.
- You can make the exercise more challenging by placing your feet on a bench. You can also have a training partner place a weight plate over your hips.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–4 | 1–5 (Explosive) |
Anatomy Of The Shoulder
The shoulder muscle is made up of three parts, or heads. Each of these heads has a unique point of origin and insertion. This gives each head its own function and range of motion. As a result, you need to do specific exercises to target each muscle head.
The three heads of the shoulder muscles are the:
- Anterior (front) head.
- Medial (side) head.
- Posterior (rear) head.
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Anterior Delt Head
The anterior head of the deltoid is the part of the muscle that can be seen from the front. The muscle fibers originate at the top of the clavicle muscle, or collar bone. They insert at the top of the upper arm, or humerus.
The function of the anterior deltoid is to lift the arm up and to the front of the body. It is involved in every pressing exercise that you do.
People who do a lot of bench and shoulder pressing often have well-developed anterior deltoids. As a result, the anterior head tends to be the most worked of the three deltoid heads.
Medial Delt Head
The medial head of the deltoid’s muscle fibers originates on the shoulder blade’s outer edge, or scapula. They are inserted at the top of the upper arm alongside the anterior head muscle fibers.
The function of the medial head is to lift the arm out to the side. The ideal range of motion to fully activate the medial head starts with the arms at the side. It finishes when the arm is parallel to the ground.
Posterior Delt Head
The posterior delt, or rear head, of the shoulder, originates on a slightly different part of the shoulder blade. The fibers then run across the back of the shoulder girdle to insert at the top of the upper arm.
The posterior delts pull the arms back and down and help externally rotate the upper arm. An example of this would be reaching behind you to grab something from the backseat of the car. The posterior delt also plays a key role in shoulder stability and posture control.
Health Benefits Of At-Home Shoulder Workouts
Increases Functionality
Strengthening your shoulders means you’ll be able to lift more weights and work out with heavier loads. This also improves your ability to do anything from lifting a baby to moving your furniture around. Having a better range of motion and flexibility in your movements means you’ll be able to do daily tasks and sports-related activities without strain.
Skeletal Support
As these workouts increase your strength, you will also be afforded neuromuscular support. Sculpting your body will tone your back muscles, which also means your shoulders will be stronger and become more relaxed, thus eliminating poor posture. Improved posture gives your upper body the support it needs, as this provides healthy alignment and stability.
Protection Against Injuries
With an improved ability to carry out tasks and better strength to support this, you’ll also be protecting yourself from injuries. Upper body strength can guard you from strain, injuries, and fractures accompanying chronic pain.
Metabolic Boost
A combination of aerobic and anaerobic resistance workouts can bolster your endurance and better equip you for athletic performances. Additionally, training your shoulders and your arms can help you to burn calories, even when resting. Not only do you get excellent cardiovascular exercise, but you’ll be burning fat and toning your body in the process.
When And How To Do Shoulder Workouts At Home
A shoulder workout at home needs to stimulate all three of the heads of the shoulder muscle. This requires separate exercises for each of these heads, which have different functions.
At-home shoulder workouts also need to be practical. They should require minimal use of equipment or take advantage of the equipment around you.
Our workout makes use of your body weight and two pieces of equipment. You will also need a bench or chair to perform triceps dips. These equipment pieces are:
- A pair of dumbbells.
- A resistance band.
It involves the following exercises:
- Seated dumbbell Arnold press.
- Incline push-up.
- Resistance band face pull.
- Bent-over dumbbell row.
Each exercise is done for four sets. That gives a total training volume of 16 sets for the entire workout. That amount of volume will optimally stimulate the entire shoulder muscle without overtraining it.
For exercises one and three, you’ll use the following rep scheme:
- Set One: 20 reps.
- Set Two: 12 reps.
- Set Three: 8 reps.
- Set Four: 6 reps.
This rep scheme covers all four of the main training goals (strength, hypertrophy, endurance, and power). If you wish to focus exclusively on one goal, use the rep scheme indicated in the exercise descriptions above.
On each successive set, increase the weight so that the last two or three reps are challenging. This is known as progressive overload.
Exercises one and two are done as a superset. As soon as you finish a set of dumbbell Arnold presses, you will go directly to the incline push-up. You’ll perform as many reps as you can with proper form using the suggested ranges.
For the bent-over dumbbell row, you will do four sets of 12 reps. Use a resistance that allows you to perform those reps using a slow, controlled form.
Here’s a summary of the workout:
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Arnold press supersetted with Incline push-up | 4 | 20/12/8/6 Failure |
| Resistance Band Face Pull | 4 | 20/12/8/6 |
| Bent-Over DB Fly | 4 | 12 |
This at-home shoulder workout should be performed twice per week. To ensure optimum recovery for muscle and strength development, rest 48-72 hours between sessions.
We’ve organized this workout to ensure adequate volume, intensity, and rest. These are important for consistent, progressive gains, and to ensure that you are neither over or under-training.
Warm-Up Tips For At-Home Shoulder Workouts
A proper warmup encourages synovial fluid, which increases the mobility of your joints and reduces the risk of injury. Additionally, you’ll want to address adequate form and load, as the proper execution is necessary before you add weight. Increase your loads gradually as you build up strength.
Conclusion
The shoulders form a large proportion of your upper body. They’re heavily involved in most everyday and sports movements. So, performing an effective at-home shoulder workout is vital for every training goal.
The at-home shoulder workout that we’ve discussed above will help you to develop well-rounded and wide shoulders. At the same time, you’ll be building balanced strength, improving your pressing ability, and enhancing shoulder stability and posture.
Follow this workout for six weeks, and then change up the exercises for variety. Just make sure you’re hitting all three deltoid heads to ensure full development.
Frequently Asked Questions
Try working out at least two times weekly. Two weekly sessions can promote muscle growth better than just one session, but you also don’t want to exercise excessively.
The Seated Dumbbell Shoulder Press may be one of the best at-home shoulder workouts. This exercise effectively targets the shoulders while demanding an engaged core.
You can build shoulder muscles by doing pushups. Doing this activity will activate your upper body’s push muscles and help build muscle mass.
Pushups are an effective addition to your push-day regimen. This will upgrade your blood flow and prime your muscle groups. Doing pushups can work the anterior muscles of the shoulder and promote definition, strength, and upper-body fitness.
Your muscles need time to rest and recover in between workouts. Work your shoulders one to two times per week, and always allow for a day of rest in between.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Steve Theunissen, PT Personal Trainer
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