9 Best Shoulder Exercises for Women at Home

Shoulder Exercises: for Women: Exercises have numerous benefits to the body.

They help keep the body sound and fit. And also contribute greatly to your health. 

People partake in exercises for various reasons. 

These reasons depend on gender and individual needs. 

Hence, the reason for specific exercises for body parts, for example, shoulder exercises.

Shoulder exercises are as important as any exercise. 

Hence, should be approached with care. 

Exercising your shoulder muscles keeps your joints secure. 

This in turn prevents injuries when lifting weights. 

To achieve this, quality shoulder exercises are needed. 

In this article, you will learn about exercises. 

Specifically shoulder exercises for your shoulders.


9 Best Shoulder Exercises for Women at Home



9 Best Shoulder Exercises for Women at Home

What is the Best Exercise for the Shoulders?

The answer to this question is simple.

The overhead press is the best shoulder exercise.

This is because it involves true strength.

It builds strong shoulders and enhances stability.

This stability is experienced all over the body.


Benefits of the Overhead Press

1. Precise Measurement of Full-body Strength


Precise Measurement of Full-body Strength


The overhead press necessitates a sturdy trunk and lower body.

It’s a great way to show off full-body power.

For example, the glutes must be engaged and strong.

The core must also be strong and stable.

This is to properly execute overhead presses

2. Overloading the Delts


Overloading the Delts


With overhead press, deltoids can produce much force.

Indeed, of all shoulder exercises, the overhead press increases delts strength. 

It does so by engaging numerous muscles simultaneously.

3. Strengthens Other Sport Activities


Strengthens Other Sport Activities


Overhead press helps your performance in other sports. 

In sports like weightlifting, strong overhead strength is needed. 

Another example includes shooting a basketball.

Overview of the Shoulder Muscle


Overview of the Shoulder Muscle


The shoulder is made up of three muscles. They are collectively known as deltoids.

Deltoids include:

  • The anterior muscle head,
  • The lateral muscle head and,
  • The posterior muscle head.

Front Deltoids (Front Delts)


Front Deltoids (Front Delts)


Another name for this is the anterior deltoids.

They are responsible for shoulder flexion.

Front delts lift the arm to the front.

It medially rotates the arm.

This part is the most active during exercises.

Examples include:

  • Front raises
  • Overhead presses

Side Deltoids (Side Delts)


Side Deltoids (Side Delts)


Lateral deltoids are another name for side delts.

This delt is active during movements.

Side delts are responsible for shoulder abduction.

It lifts the arm away from the body.

Examples of side delts exercises include:

  • Lateral raises
  • Upright row

Rear Deltoids (Rear Delts)


Rear Deltoids - 9 Best Shoulder Exercises for Women at Home


Rear deltoids are also known as posterior deltoids.

They’re responsible for the horizontal adduction of the shoulder.

It extends the arm outward behind the body.

This delts muscle is active during movements.

Examples of rear delts exercises include:

  • Bent over side raises
  • Face pulls
  • Rear delt flyes

Other muscles include:

  • Traps: they run from the neck to the shoulder blade
  • Lats: they run from the spine to the armpit
  • Rotator cuff: they keep the arm bone in the shoulder socket


Best Shoulder Exercises: for Women, Mass

Types of Shoulder Exercises


Best shoulder exercise for women - 9 Best Shoulder Exercises for Women at Home


There are different types of shoulder exercises.

This depends on individual body needs.

However, a strong shoulder says a lot.

It says a lot about your physical appearance.

With stronger shoulders, injuries can be prevented.

Shoulder exercises should not be neglected.

Irrespective of how insignificant it can look.

Below is a compiled list of shoulder exercises.

These exercises increase your strength, size, and stability.

They are also well-detailed.

1. Overhead Stretch


Overhead Stretch- 9 Best Shoulder Exercises for Women at Home


One of the best shoulder exercises for bursitis.

It involves a lot of shoulder stretches.


  1. Hold on to a solid surface.
  2. Then stand an arm’s length away.
  3. A countertop/ doorknob can suffice as a solid surface.
  4. Slightly bend your knees.
  5. Spread your arms forward.
  6. Then allow your shoulders to stretch.
  7. Stretching your shoulder more involves taking a few steps backward.
  8. Keep this position for 15 to 30 seconds.
  9. Then take a break.
  10. Repeat this 2 to 4 times.

2. Shoulder Elevation Stretch


Shoulder Elevation Stretch - 9 Best Shoulder Exercises for Women at Home


This exercise stretches the muscles.

This also improves the shoulder joint movements.

It is one of the shoulder exercises for arthritis.

Regularly performing this exercise makes daily tasks easier.

Tasks such as reaching for objects on shelves.


  1. Lay gentle on your back
  2. Take hold of any stick with both hands.
  3. Keep your hands shoulder-width apart.
  4. Gently place the stick on your thighs.
  5. Raise the stick slowly past your chest.
  6. Then over your head. Do this while keeping your arms straight all through.
  7. Your shoulders and chest should feel a stretch.
  8. A gentle stretch.
  9. Slowly lower the stick back to your thighs.
  10. Repeat 10 times daily.


3. Upright Rows


Upright Rows - 9 Best Shoulder Exercises for Women at Home


They are popular shoulder exercises found in gyms.

Upright rows are common amongst bodybuilders.


  1. Start with feet under hips
  2. Straighten your legs.
  3. Then hold a dumbbell in both hands.
  4. Ensure that your weight touches your quadriceps
  5. Pull elbows up and out wide to lift the dumbbells to the chest.
  6. Reverse movement to return to the beginning.
  7. Repeat 15 times daily.


4. Shoulder Flexion (Lying Down)


Shoulder Flexion (Lying Down) - 9 Best Shoulder Exercises for Women at Home


You need a stick or pole for this.

The stick should be 30cm wider than your shoulders.


  1. Lie on your back.
  2. Hold the stick or pole with both hands.
  3. This should be done with palms facing down.
  4. Keeping elbows straight, raise your arms slowly.
  5. Raise them till your shoulders and chest stretch.
  6. Keep this position for 15 to 30 seconds.
  7. Repeat the shoulder exercises 2 to 4 times.


5. Scapular Exercise: Wall push-ups


Scapular Exercise Wall push-ups - 9 Best Shoulder Exercises for Women at Home


A perfect example of shoulder exercises at home.

For ease, ensure your fingers are turned out.

Rather than having them straight up and down.


  1. Stand 30-45cm apart facing a wall.
  2. Place your hands at shoulder height on the wall.
  3. Bend your elbows slowly.
  4. Then bring your face to the wall.
  5. Then keep your back and hips straightened.
  6. Next, push back to where you began.
  7. Repeat the shoulder exercises 8-12 times.


6. Pendulum Exercise


Pendulum Exercise - 9 Best Shoulder Exercises for Women at Home


This is an example of a rotator cuff exercise.

One of the shoulder exercises for pain relief.

It helps relax the shoulder muscles.


  1. Bend forward.
  2. Then rest one hand on a chair top.
  3. This is for balance and support.
  4. Allow the free hand to hang downwards
  5. Gently swing the freehand back and bend forth.
  6. Also swing side to side in a circular manner.
  7. Repeat this shoulder exercise 30 times per direction daily.


7. Dumbbell Shoulder Press


Dumbbell Shoulder Press - 9 Best Shoulder Exercises for Women at Home


This exercise is great for dumbbell shoulder press weight.

It is good for improving your strength.

Shoulder exercises with dumbbells are ideal for gyms.

It is excellent for working with wider motion ranges.

This exercise can also occur at home.

However, you need dumbbells for this to happen.


For seating position

  1. Take hold of the dumbbells at the center.
  2. Place them on the end of the legs.
  3. Kick one up to assume a starting position.
  4. After this, kick the other one up.
  5. Pack your lats.
  6. Brace your torso and press upwards.
  7. Keep elbows under the center of the dumbbells.
  8. Lockout the dumbbells.
  9. Ensure their heads are nearly touching.
  10. Then drop them back to their starting positions.

For Standing Position:

  1. Get hold of a pair of dumbbells.
  2. Then swing up to their starting positions.
  3. Start with lighter pairs to assume a standing position.
  4. Pack your lats.
  5. Brace your torso and press upwards.
  6. Keep elbows under the center of the dumbbells.
  7. Lockout the dumbbells.
  8. Ensure their heads are nearly touching.
  9. Then drop them back to their starting positions.

8. Lateral Raise


Lateral Raise - 9 Best Shoulder Exercises for Women at Home


Lateral raises are shoulder exercises common in gyms.

Bands can be alternated for dumbbells.


  1. Start with knees bent slightly.
  2. Put your right foot forward and flat on the ground.
  3. Put your left foot back.
  4. Place the middle of bands looped beneath your right foot.
  5. Raise your arms wide.
  6. Do this till they’re parallel to the ground.
  7. Slowly return to the beginning.
  8. That counts as one round.
  9. Perform 12 rounds daily.


9. Half Turkish Get-Up


Half Turkish Get-Up -9 Best Shoulder Exercises for Women at Home


Kettlebells or Dumbbells are utilized for this exercise.

They are common shoulder exercises found in gyms.


  1. Lay on your back.
  2. Place right leg and arm on the floor.
  3. Do this at a 45° angle from your body.
  4. Gently bend your left leg.
  5. Extend your left arm towards the ceiling.
  6. Do this while holding a dumbbell
  7. Keep your eyes on the weight.
  8. Press into your right arm.
  9. Then rise onto your right forearm.
  10. Then, maintain your right leg straight.
  11. Press through your right palm and left foot.
  12. This is to lift your hips into the air.
  13. Return to the starting position slowly.
  14. Do this by reversing the movement.
  15. That counts as one round.
  16. Perform 10 rounds on each side.



The Best Shoulder Exercises for Women at Home



Final Thoughts

Shoulder exercises are for men alone.

Women also partake in upper body flexibility exercises.

These exercises are essential for good posture and weightlifting.

They also help keep the body in shape.



Great shoulder workouts come in various forms and sizes.

When structured sensibly, these exercises can be beneficial.

Shoulder exercises help to increase strength and stability.

However, proper guidance is needed to prevent injuries.

This article has explained shoulder exercises in detail.

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