In this video, I’m going to show you how to build shoulders that are strong and functional at home.
Hi, it’s Ivana, helping you get fit healthy and strong.
This is going to be a complete shoulder workout that you can do at home with just dumbbells.
That means we’re going to hit the front, middle, and rear delts as well.
At the end, I’m actually going to show you how to put it together with sets and reps.
Warm-Up For Shoulders
So you want to warm up your shoulders.
I tend to just choose a really lightweight and start doing some of the exercises that I’m going to do anyway, just to kind of warm things up, get the shoulders from different directions. One good little warmup as well.
Dumbbell halo. If you just go around, rotate all the way around in the shoulders.
And both directions stirring in one direction and then the other way.
Also just bring it up and down. Just really, really light to get those shoulders warmed up and ready to go.
Alternating Front Raises
And we’re going to start the shoulder workout with alternating front raises. So just dumbbells in front. Good control. Keep it pretty slow on the eccentric movement as well. Control on the way down.
Leaning Lateral Raise
I really liked the leaning lateral raise because it gives a lot of focus on that medial delt. So you’re just going to support yourself with something and lean slightly and then lift up Again, control on the way down. And then of course you want to switch over to the other side.
Bentover Straight Arm Extensions
Now we’re going to lean it forward for bent-over straight arm extensions. This is great for the rear delts and your triceps as well. So bend forward with an arch in the lower back, and then just bring it back. Try to keep your shoulders from coming up towards your ears. Really pull it down and then push your chest out to get that full range of motion on the shoulder.
Single Arm Dumbbell Press
Dumbbell shoulder presses are great. For this particular workout, we’re going to do a single arm dumbbell press. So working unilaterally, don’t forget to do the other side as well.
Bentover Elbow Row
We’re going to be back in that bentover position this time for an elbow row. This is for the rear delts. So arch the back. You can also do this one on a bench face down.
Seated External Shoulder Rotation For Shoulders
Now we’re going to do the seated external shoulder rotation. So one foot up the other leg out here, and you’re going to bring the elbow on your inner quad there just beside the patella, your kneecap. Maintaining 90 degrees at the elbow. You’re just going to slowly lower it down and back up. So control without moving the leg too much. And without hunching your shoulders up. So good controlled motion.
Try to get the full range of motion, whatever it is for you. It might just be there. I try to rotate it down as much as possible and then back up. So I’m going to show you what it looks like on the other side, the swapping it over, supporting with the other leg here, elbow. Well, 90 degrees at the elbow really push your chest out as well. You can get the support with the other arm and slowly down.
Seated V Raise
We’re going to stay on the bench for the seated V raise. What I like about this one is it’s a slightly different angle. It’s not a lateral, it’s not a front raise. They’re going 45 degrees to the front. And because you’re in the seated position, you’re focusing more on the actual shoulder work rather than trying to stabilize yourself with the lower body or with your core arms at your sides, relaxed.
So you can go up past horizontal, just make sure that you keep your shoulders down or you’re not elevating your traps and getting into that. So drop down.
Now it’s a fun shoulder finisher. We’re going to do pike pushups. So your feet up or on a bench.
And your hips are high and your hands are a bit closer than they would be for a normal push up. And then you’re coming down.
I want you to do as many as you can at the end of the workout to finish off the shoulders.
Workout Routine For Shoulders
So I’ve shown you a lot of shoulder exercises there. You can do all of them in one session. If you want. I recommend no more than two sets for that.
Or you can break it down into two separate shoulder workouts. So just choose three or four of the exercises. And if you’re really working on growing your shoulders, do this workout two to three times a week.
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