shoulder workouts
Health & Fitness

7+ Shoulder Workouts That Will Help You To Have Better Strength And Balance

Do you want to sculpt a three-dimensional shoulder or strengthen the shoulder muscles? Shoulder workouts target the muscles in your shoulders, back, and chest to help you have a stronger and more functional upper body.

In addition, these workouts will make your shoulder joints stronger so that you can avoid frequent injuries.

Do you want to know about some effective shoulder exercises and how to practice them? Here’s a guide for you.

Good Shoulder Workouts To Strengthen Your Back And Ensure Balance

You can practice shoulder workouts without any instruments. Also, you can use instruments like dumbbells, cables, and benches to strengthen your back and shoulder muscles.

Here, I have curated some common and effective shoulder workouts for you.

1. Dumbbell Shoulder Workouts

Dumbbell shoulder workouts do more for your body than just improving the strength of your muscles. These exercises keep the fat percentage in your body low and boost your metabolism. Standing dumbbell fly is one of the best workouts for shoulders with dumbbells.

How To Practice Dumbbell Shoulder Exercise? (Standing Dumbbell Fly)

  • First, take two dumbbells (one in each hand).
  • Then, keep your hands straight and use your upper body to swing the dumbbells a few inches.
  • Your body will have a downward V-shape in this stage.

2. Shoulder Cable Workouts

Shoulder cable workouts can have many variations. Face pull is one of the most common variations of cable workouts for shoulders. Face pull targets the posterior, lateral, and anterior heads to make muscles stronger and more functional.

How To Practice Shoulder Cable Workouts? (Face Pull)

  • First, take a rope and attach it to a cable station’s top alley.
  • Grasp the ends of the rope in each of your hands, and your palms should be facing each other in this condition.
  • Now, pull the rope toward your body until your upper back is fully contracted.

3. High Pull Workout

The high-pull workout is great for increasing your muscle strength, and it targets the muscles in your back, arms, and shoulders.

How To Practice High-Pull Workout?

  • Take a bar that is double the width of your shoulders.
  • Now, hold the bar in front of your thighs.
  • Extend your hips and raise the bar to your shoulder level.

4. Trap Raise

The trap raise workout is beneficial to give your body a well-sculpted appearance. It’s also a great exercise to improve your posture and reduce the risks of injuries in your upper body.

How To Practice Trap Raise?

  • To practice this exercise, you will need a bench with a low incline.
  • Now, rest your chest on the bench and take dumbbells in your hands.
  • Then, take back your shoulder blades and raise your hands straight.
  • Your hands should be parallel to the floor in this condition.

5. Band Lateral Raise

If you want to target the middle deltoid muscles and make your shoulders look wider, you can practice this band lateral raise workout.

How To Practice Band Lateral Raise?

  • First, find the free ends of the band. Now, on each side of the free end, put the opposite leg on it.
  • This will help you form an X-shape in front of your body.
  • Now, stretch your arms on both sides. Keep stretching until your hands form a 90-degree angle with the floor.

6. Suspension Trainer Y-Raise

The suspension trainer Y-Raise is beneficial to make the shoulder joints stronger and more functional. In this way, this workout ensures better flexibility and movement of your upper body.

How To Practice Suspension Trainer Y-Raise?

  • You will need cables with handles attached to a fixed setup to practice this exercise.
  • Now, hold the handles tightly with both hands and keep your feet apart at a shoulder-width distance.
  • Then, raise your hands and let the palms face forward. Your hands will form a Y-shape in this position.
  • Now, feel the tension in your shoulder muscles and slowly shift your body weight from the back foot to the front foot.

Do you want to practice this workout at home? You will easily find resistance training kits. So, get the setup ready if you want to get stronger shoulder muscles without leaving the comfort of your home.

7. Dive Bomber Pushup

The dive bomber pushup is helpful to increase the strength of your chest muscles. It is also beneficial to boost the strength and flexibility of your core muscles. Further, for dive bomber pushups, you don’t need any accessories.

How To Practice Dive Bomber Pushups?

  • At first, you need to get yourself in the pushup position.
  • Now, push your hands onto the floor, and thus the body weight will be on the back. Your hip will also rise.
  • Keep your hands straight and your head behind the hands.
  • Now, go down so that your body forms an arch-like shape and the chest almost touches the floor.
  • Finally, press your body and move forward, maintaining a vertical position for your torso against the floor.
  • Your legs will remain straight and almost touching the floor.

8. Dip Shoulder Workout

Are you looking for the best back and shoulder workouts that you can do with minimum accessories? You can try this dip-shoulder workout. You can practice this on a regular basis at your home or gym.

How To Do Dip Shoulder Workout?

To practice this dip-shoulder workout, you will need a chair or bench. Now, follow this step-by-step guide to practice the workout. However, it’s always better to practice the exercise under expert guidance for the first time. It helps to get the technique right and avoid injuries.

  • First, turn back and stand in front of a chair or bench.
  • Now, rest your arms on the bench or chair and find another elevated object to keep your feet on them.
  • Make sure that the object for keeping your feet is not slippery. Otherwise, you may fall.
  • Now, move your body downward so that your hands are parallel to the floor.

This workout helps you to get a stronger and more muscular upper body. Further, it will improve your body’s balance.

Final Words  

Shoulder workouts are not just for having a well-sculpted upper body. These workouts are great for improving your body’s balance and making the core muscles stronger. Along with the workout ideas I have shared, you can also practice lateral plank walking, deadlifting, and bottoms-up kettlebell pressing.

Your fitness trainer will be able to suggest more variations according to your fitness level and the workout journey (beginner/advanced) you are in. So, do you practice any one of these workouts for better shoulder strength, or are you into other exercises to improve the flexibility and balance of your body? Don’t forget to share.

sibashree bhattacharya
Sibashree has been into SEO and eCommerce content writing for more than 9 years. She loves reading books and is a huge fan of those over-the-top period dramas. Her favorite niches are fashion, lifestyle, beauty, traveling, relationships, women's interests, and movies. The strength of her writing lies in thorough research backing and an understanding of readers’ pain points.

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