Simple At-Home Shoulder Workout with Dumbbells

Simple At-Home Shoulder Workout with Dumbbells

Simple At-Home Shoulder Workout with Dumbbells

In today’s world, it can be difficult for people to find time to work out. This article provides a simple at-home shoulder workout that doesn’t require any equipment besides dumbbells. It will help prevent you from putting on weight and being susceptible to injury, too!

Shoulder Workout

If you’re looking for a simple at-home shoulder workout that can be done with just a few dumbbells, this is the routine for you. The basic principles of this workout are to lift weights slowly and with control, and to target the muscles in your shoulders using a combination of lateral and medial raises. This routine will help improve your shoulder flexibility, range of motion, and strength.

To begin, find a comfortable position on the floor or ground with your knees bent and feet flat on the floor. Place the dumbbells beside your hips, with your palms facing forward. Inhale and slowly raise the dumbbells up to shoulder height, keeping your back straight and your arms parallel to each other. Exhale as you lower the weights back to the starting position. Repeat these lifts one after the other for 8 to 12 repetitions.

For an added challenge, try incorporating this shoulder workout into a circuit format by performing each set of exercises one after the other without rest. Alternatively, you can also perform this routine one day and then follow it up with another day that includes additional rotation exercises such as rotational presses and lateral raises.


If you’re looking for a simple and easy at-home shoulder workout, you can do this with dumbbells. Start by lying flat on your back with feet flat on the ground and arms extended overhead. Place a weight in each hand and press them down towards the ground. Keep your back flat and lift your head and shoulders off the ground, allowing the weights to slowly return to the starting position. Repeat for the desired amount of repetitions.

What muscles should I work on?

The shoulder is a complex joint that can be worked on with a variety of exercises. This at-home shoulder workout with dumbbells focuses on the front, middle, and rear deltoids.

The front deltoid is the biggest muscle in the shoulder and is responsible for pulling the arm forward. To target this muscle, do a variation of the incline press with a weight that you can handle for 8 to 10 repetitions. For the middle deltoid, do an exercise called the lateral raise. Hold a weight in your left hand and lift it up towards your shoulder while keeping your right arm stationary. Keep your back straight and abdominals pulled in while lifting the weight. For the rear deltoid, do a variation of pushups called Russian dips. Place your hands on the floor next to your hips and lower yourself down until your chest touches the ground. Keep your abs engaged throughout the entire movement.

How many sets and reps per muscle group

-2 sets of 10 reps per muscle group
-1 set of 15 reps per muscle group
-1 set of 12 reps per muscle group

-1 set of 8 reps per muscle group-3 sets of 6 to 8 reps per muscle group

For instance, you can perform a shoulder press by pushing the bar up until your nose nearly touches the bar. You could then lower the bar down to just below your chest, or use a slight negative as you push the bar down to touch your chest or slightly above. The point is that you want to use momentum and slow speed on this exercise. Keep the shoulders depressed throughout the movement, however, in order to avoid injury.

The commonly used definition of strength training emphasizes resistance training. Strength training involves using heavy weight at low repetition which increases myofibrillar muscle protein synthesis rates, and thus synaptic growth at the neurom.

How often should I exercise in order to get gains?

When it comes to getting better results from your workouts, there is no one-size-fits-all answer. That said, there are a few general guidelines that can help you get the most out of your at-home workouts. Here are three tips to follow when exercising at home:

1) Make sure to vary your exercisesregularly. This will help prevent boredom and ensure you’re getting the most benefit from your time in the gym.

2) Make sure to be mindful of your rest periods. Taking the time to fully recover between sets will help you work harder in the next round and achieve greater results overall.

3) Don’t forget about intensity! Adding some intensity to your workouts can help you burn more calories and reach even greater fitness goals. One of the most effective ways to burn fat and make your body toned is through cardio workouts. Unfortunately, if you don’t have a gym membership, it can be very difficult to find time to work out. Luckily, though, there are still numerous indoor cardio machines that can help take the place of a workout routine at home. It’s important to remember that fitness equipment at home will not be able to provide a fully-realized workout, so you may need to supplement your cardio machine with some other forms of exercise in order to get the best results possible.

When looking for an indoor cardio machine, there are several different types of products that you can choose from. Some options include treadmills and elliptical machines that use foot pedals or hand grips, while others include stationary bikes and rowers that use handles instead. You can also choose from machines that utilize your own body weight, like weight benches and exercise balls, to products that simulate the feeling of walking or running outdoors. Before purchasing a cardio machine, be sure to research all of your options so you can find the right product for you.To begin with, it is important to consider what type of cardio workout you will want to do while using an indoor cardio machine. For example, if you plan on doing an intense 30-minute workout on a treadmill, then you might find that this is enough time for your heart rate to elevate and reach a state of exhaustion.


If you are new to working out with weights, or if you are unsure of the correct way to perform certain exercises, be sure to read the following precautions before beginning your at-home shoulder workout.

First, always warm up your shoulders by performing some light cardio or stretching beforehand. This will help to prevent any injuries. Second, use a weight that is lightweight but challenging for your muscles. Third, keep your arms extended and straight throughout the entire exercise. Finally, never raise your arms above your head. Doing so could lead to serious injury.


If you’re looking for an easy and effective shoulder workout, try this at-home routine with dumbbells. The basic idea is to perform six sets of 12 reps each, with a 60-second rest in between sets. This will help to tone your shoulders and build strength. If you’re new to weight training, or if you want a more challenging workout, feel free to increase the number of reps and the time between sets.