Best Shoulder Exercises

1. Lateral Raises

Hold a dumbbell in each hand, stand straight, with your legs shoulder-width apart, and shoulders rolled back. Bend your elbow slightly. Raise your arms until they reach the shoulder level. Pause and bring your arms down. Do 3 sets of 12 reps.

2. Dumbbell Front Raises

Grab two dumbbells, stand straight, with the legs hip-width apart, palms on the front of your thighs, facing inwards. Raise your hands. Pause at the shoulder level and lower them slowly. Do 2 sets of 12 reps.

3. Reverse Fly

Grab a dumbbell in each hand. Keep your legs close to each other, bend forward at 45 degrees, with your knees slightly bent, and hands hanging down. Lift your arms to your side, pause, and lower them. Do 3 sets of 8 reps.

4. Shoulder Shrugs

Grab a dumbbell in each hand. Keep your hands by your side, palms facing inward. Stand straight. Keep your core tight, and shoulders rolled back. Raise your shoulders to your ears, pause, and lower your shoulders. Do 3 sets of 12 reps.

5. Standing Shoulder Press

Hold a dumbbell in each hand. Stand with your legs hip-width apart, and shoulders rolled back. Lift your arms so that the upper arms are parallel to the floor. Your forearms should be at 90 degrees with your upper arms, and palms facing forward. Push the dumbbells over your head by extending your hands. Pause and bring your arms back to the starting position. Do 2 sets of 15 reps.

6. Bent Arm Lateral Raises

Hold two dumbbells. Stand straight and keep your legs shoulder-width apart, hands by your side, palms facing inward, and shoulders rolled back. Bend your elbows so that your forearms are at 90 degrees with your upper arms, and the palms are facing each other. Bend your knees slightly to support your back. Exhale and keeping your elbows locked, lift your arms until they are at the shoulder level. Pause, inhale and bring your arms back to the starting position. Do 2 sets of 15 reps.

7. Side Plank

Lie down on your right side. Your right forearm should be at 90 degrees with the upper arm. Keep your palm flat on the floor, the right elbow exactly below the right shoulder. Place your left hand on your waist. Lift your hips off the floor. Make sure your neck is in line with your spine. Do not drop it down. Hold this pose for 30-60 seconds. Do it on the other side as well. Do 3 sets of 30-60 seconds hold.

8. Pec Deck Butterfly

Stand straight with a dumbbell in each hand. Lift the dumbbells by bending your elbows such that your upper arms are parallel to the ground, and your forearms are upright and at 90 degrees with the upper arms. Engage your abs and bring your elbows close in front of your face. Push them back to the starting position. Do 3 sets of 15 reps.

9. Dumbbell Upright Rows

Grab a dumbbell in each hand. Stand straight with the legs hip-width apart, shoulders rolled back, and palms facing your thighs. Draw the dumbbells up to your chest level by flexing your elbows. Keep your elbows away from your body, upper arms at shoulder height, palms facing inward, and wrists lower than your elbows. Slowly lower the weight to the starting position. Do 3 sets of 15 reps.

10. Pike Push-ups

Get into the plank position and push your hips up towards the sky such that you are in the Downward Dog pose. Bend your elbows, and try to touch your head to the floor and press up. Do 3 sets of 10 reps.