Shoulder Workouts for Women
The shoulders may be the most overlooked part of the body for women who exercise.
While legs, stomach and glutes get a lot of attention in your routine, shoulders can often be neglected. This can be a serious oversight if you are looking to improve the overall appearance of your body. Because they’re a smaller muscle group, it can take less effort to get your shoulders looking great than larger muscle groups, such as your legs or glutes.
Your shoulders are also great assets that help to give your body a strong but feminine overall look by adding some extra curves. You can also help give your waist and hips a slimmer look by toning your shoulders. Finally, if your shoulders are in shape, it will benefit you functionally by making it easier to lift and carry things throughout the day and helping to keep your posture upright.
Table of content
Anatomy of the Shoulders
The shoulder consists of a muscle called the deltoid, which comprises three distinct parts: the anterior head (which raises the arm to the front), the lateral head (which raises the arm to the side) and the posterior head (which raises the arm to the rear). In these shoulder workouts for women, we’ll let you know which part of the shoulder, and any other muscle, you will be working.
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This is important to know in order to concentrate on the muscle group that you will be working. It is also important to ensure that you are targeting all parts of the shoulder equally to help make the entire area look complete. Please note that we are demonstrating most of the exercises on an exercise ball simply to add a twist; however, you can perform any of these shoulder workouts for women while standing or seated on a bench if you prefer.
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What are the Benefits of Shoulder Exercises for Women?
Performing shoulder exercises offers numerous benefits for women, including:
Practical Advantages: Strong shoulders facilitate various daily arm movements, making tasks like throwing a ball, passing items across the table, or lifting a heavy suitcase much easier. Since almost every upper-body exercise engages the shoulder muscles, strengthening them allows for lifting heavier weights during chest and back workouts.
Injury Prevention: Weak shoulders are more susceptible to injury, even with perfect form during chest and back exercises. Targeted shoulder exercises can help prevent common injuries, such as a torn rotator cuff from recreational activities or minor accidents like injuring yourself while opening a dresser drawer. Strengthening your shoulders builds resilience against these potential injuries.
Boosting Self-Confidence: Strong, well-defined shoulders are often highlighted in fitness magazines with headlines like "Delts to Die For" or "Sexy, Strong Shoulders." Many women in bodybuilding prioritize shoulder training because these muscles significantly enhance overall appearance, contributing to a more confident and empowered physique.
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Additional Resources: Effective Shoulder Dumbbell Exercises for Women
These shoulder exercises are some of our favorites that can be regularly incorporated into workouts by women. They are designed to build strength, enhance physique, and reduce injury risk. These exercises provide an excellent upper-body workout, perfect to complement a walk or any other cardio activity!
All you need is a single set of dumbbells. We suggest using lighter weights with higher repetitions to achieve the long, lean muscles that many females aim for. We recommend 3-pound weights, but you can opt for 5 or even 8 pounds if you're ready for a challenge. It's best to start with a lower weight and gradually increase, or stick with the lighter weights and boost your repetition count over time.
How to Do Shoulder Exercises with Dumbbells?
1. Arnold Press
- Stand tall with arms hanging by your sides, holding a dumbbell in each hand.
- Perform a bicep curl, bringing the weights up to your shoulders.
- Rotate your palms outward and push the weights overhead into a shoulder press.
- Lower the weights back to your shoulders, rotate your palms inward.
- Slowly lower the weights to complete the bicep curl.
- Repeat 10 times.
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2. External Rotation
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Bend elbows at 90 degrees, lift them to shoulder height in front of you.
- Palms should face you, with biceps parallel to the floor.
- Slowly pull arms out to the sides, rotating hands forward to a goal-post position.
- Rotate arms back to center, palms facing you.
- Repeat for 10 repetitions.
3. Upright Row
- Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing you.
- Engage your core.
- Lift dumbbells toward your chin by raising elbows to the ceiling.
- Lower to the starting position.
- Repeat for 10 repetitions.
4. Hammer Curls
- Hold a dumbbell in each hand with palms facing your body.
- Hug elbows toward your waist.
- Lift weights toward your shoulders, keeping elbows close to your body.
- Lower weights back to your sides.
- Repeat 10 times.
5. Side Extension
- Hold a dumbbell in each hand, standing with feet hip-width apart.
- Reach arms down by your sides.
- Pull abs in and extend arms straight out to the sides, up to shoulder height.
- Relax your neck.
- Lower arms to the starting position.
- Repeat 10 times.
6. Overhead Press
- Hold a dumbbell in each hand, starting in a goal-post position.
- Upper arms parallel to the floor at shoulder height, hands pointing up.
- Press weights up and slightly in front of your head.
- Ensure weights remain in your peripheral vision.
- Lower to the starting position.
- Repeat 10 times.
7. Neutral Grip Shoulder Press
- Hold a dumbbell in each hand.
- Bend elbows, bringing weights to shoulders with palms facing each other.
- Extend arms straight up toward the ceiling.
- Slowly return to the starting position.
- Repeat for 10 repetitions.
8. Renegade Rows
- Set up in a plank position with a dumbbell on each side.
- In a tabletop position, grasp a dumbbell in each hand.
- Push up into a plank position (or modified plank on knees).
- Keep back straight and core engaged.
- Drive left elbow up toward the ceiling, keeping hips and shoulders square.
- Lower to the starting position.
- Alternate arms, performing 10 repetitions on each side.
9. Front Raises (Neutral Grip)
- Hold a dumbbell in each hand, arms hanging at sides, palms facing each other.
- Engage abdominal muscles, keep back straight.
- Lift one arm straight up and out in front to shoulder height.
- Slowly lower weight back down.
- Repeat with the other arm.
- Perform 10 repetitions with each arm.
10. Angled Shoulder Press
- Hold a dumbbell in each hand.
- Bring dumbbells to shoulder height at your sides, elbows tucked in, forming a "W".
- Extend arms up and out into a "Y" shape.
- Slowly return to the starting "W" position.
- Repeat for 10 repetitions.
11. Y-Raises
- Hold a dumbbell in each hand, arms naturally at sides, palms facing forward.
- Slightly bend elbows.
- Raise arms diagonally and up toward the ceiling, forming a wide "Y".
- Slowly lower to the starting position.
- Repeat for 10 repetitions.
12. Front Raises (Neutral Grip)
- Hold a dumbbell in each hand, arms hanging at sides, palms facing backward.
- Engage abdominal muscles, keep back straight.
- Lift both arms directly in front to shoulder height, palms facing down.
- Slowly lower weights to the starting position.
- Repeat for 10 repetitions.
Want a Quick Fix?
Here are three exercises that would be ideal if you do not have time and want an easy way out.
Dumbbell Press
| Muscle Worked Deltoids (effectively works all three heads), triceps |
| Position & Movement Sit on an exercise ball with your back straight, holding each dumbbell just above shoulder height with your palms facing forward. In a slow and deliberate motion, push the dumbbells upwards over your head. Hold for a one- or two-second count, then bring your arms back down to the starting position. |
| Tip The closer you place your feet to the ball, the harder it is to stabilize yourself. This makes the exercise more challenging. |
Lateral Raise
| Muscle Worked Lateral (side) deltoids, trapezius |
| Position & Movement Sit on an exercise ball with your legs bent and your arms at your sides, gripping a pair of dumbbells. Slowly raise each arm at the side to about shoulder height. Hold at the top of the movement for one or two seconds, then lower with control. Repeat. |
| Tip You may want to place your feet a little wider to help with your balance for this exercise, as your center of gravity shifts when you raise your arms to the side. |
Bent-Over Raise
| Muscle Worked Posterior (rear) deltoids, trapezius |
| Position & Movement Sit on the edge of a bench and lean forward at the waist. Hold the dumbbells or cables in front of you with your palms facing each other. Raise the dumbbells or cables upwards until your arms are close to being parallel with the floor. Pause briefly at the top and slowly lower your arms back down. |
| Tip When you are bent over, you may have a tendency to cheat by jerking your body as you raise your arms. Avoid this by watching yourself in a mirror as you perform the exercise. |
Conclusion
Incorporating shoulder workouts into your fitness routine can yield significant benefits, both aesthetically and functionally. Strong, well-defined shoulders contribute to an overall balanced and fit appearance, enhance daily activities, and protect against injuries. By focusing on the deltoid muscles and ensuring a balanced workout targeting all three heads, you can achieve a sculpted, feminine look that also boosts your self-confidence.
Remember to start with lighter weights and gradually increase as you build strength. With these exercises, you’ll be on your way to strong, toned shoulders that complement your overall fitness goals. Keep pushing your limits and enjoy the process of transforming your physique!
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