Shoulders exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Side Lateral Raise	3	10-15
Alternating Deltoid Raise	3	10-15
Arm Circles	3	10-15
Back Flyes - With Bands	3	10-15

Shoulders exercises for home

• Side Lateral RaiseDumbbell · Beginner
• Alternating Deltoid RaiseDumbbell · Beginner
• Arm CirclesNo equipment · Beginner · also works traps
• Back Flyes - With BandsBands · Beginner · also works lats, traps, triceps
• Backward Medicine Ball ThrowMedicine ball · Beginner
• Band Pull ApartBands · Beginner · also works lats, traps
• Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell · Beginner
• Chair Upper Body StretchOther · Beginner · also works biceps, chest
• Dumbbell Incline Shoulder RaiseDumbbell · Beginner · also works triceps
• Dumbbell RaiseDumbbell · Beginner · also works biceps
• Dumbbell ScaptionDumbbell · Beginner · also works traps
• Elbow CirclesNo equipment · Beginner · also works traps
• External RotationDumbbell · Beginner
• External Rotation with BandBands · Beginner
• Front Dumbbell RaiseDumbbell · Beginner
• Front Incline Dumbbell RaiseDumbbell · Beginner
• Front Two-Dumbbell RaiseDumbbell · Beginner
• Internal Rotation with BandBands · Beginner
• Kettlebell HaloKettlebells · Beginner · also works traps, lats, abs
• Kettlebell Pirate ShipsKettlebells · Beginner · also works abs, obliques
• Kneeling Arm DrillNo equipment · Beginner · also works abs, obliques
• Lateral Raise - With BandsBands · Beginner
• Medicine Ball Scoop ThrowMedicine ball · Beginner · also works abs, obliques, hamstrings
• One-Arm Incline Lateral RaiseDumbbell · Beginner
• One-Arm Side LateralsDumbbell · Beginner
• Power PartialsDumbbell · Beginner
• Return Push from StanceMedicine ball · Beginner · also works chest, triceps
• Reverse FlyesDumbbell · Beginner
• Round The World Shoulder StretchOther · Beginner · also works biceps, chest
• Seated Dumbbell PressDumbbell · Beginner · also works triceps
• Seated Side Lateral RaiseDumbbell · Beginner
• Shoulder CirclesNo equipment · Beginner · also works traps
• Shoulder Press - With BandsBands · Beginner · also works triceps
• Shoulder RaiseNo equipment · Beginner · also works lats
• Shoulder StretchNo equipment · Beginner
• Side Laterals to Front RaiseDumbbell · Beginner · also works traps
• Side Wrist PullNo equipment · Beginner · also works forearms, lats
• Single Dumbbell RaiseDumbbell · Beginner · also works forearms, traps
• Standing Alternating Dumbbell PressDumbbell · Beginner · also works triceps
• Standing Dumbbell PressDumbbell · Beginner · also works triceps

Training tips

• Use light weights and 12 to 20 reps for lateral and rear raises. The side and rear delts respond well to controlled, higher-rep work.
• The front delts already work hard in bench press and press-ups; give extra attention to the side and rear sections.

See all shoulders exercises, or try the home workout plan with no equipment.