Today I’m sharing a shoulder workout that will be sure to make your arms feel like jello.
I honestly haven’t done many dedicated shoulder workouts before. I would have much rather work on larger muscle groups instead. But lately I’ve been appreciating my shoulders more and everything that they do for me every single day. I thought I would put together a shoulder workout.
The only equipment you’ll need for this workout are dumbbells and possibly a yoga mat for the plank shoulder taps. I like these dumbbells (affiliate link) from amazon and this yoga mat (affiliate link).
You’ll do 12 reps x 4 sets of each exercise on the list below before moving onto the next one. Rest for 60 seconds between sets. It might seem like a lot of rest, but you’ll need it to be able to get through all 4 sets of each exercise. I’ve added descriptions of all the exercises below the graphic just in case you’re unfamiliar with any of them.
In terms of weight, use a dumbbell that will be challenging but still allow you to complete all 12 reps and 4 sets with good form. That will be different for everyone, so that’s why I haven’t included weights. It’s not worth compromising your form and potentially getting hurt by using a dumbbell that’s too heavy. If you need to go down in weight, do it. There’s absolutely nothing wrong with that.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Plank shoulder taps
Starting in a plank position from either your toes or your knees with your hands on the ground directly below your shoulders. Lift one hand from the ground at a time tapping the opposite shoulder before placing it back on the ground and repeating with the other hand. Tapping with both hands counts as one rep.
Front raise
With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they’re at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.
Upright rows
Stand with your feet hip width apart, a dumbbell in each hand just in front of your thigh, palm facing your thigh. With a neutral spine slide your hands up your body until your hands are almost at your armpit. Slowly lower your hands back down to the starting position.
Lateral raise
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
What’s your favorite shoulder exercise to do?
Mine is probably upright rows. I always feel so strong when I do them, whether or not I’m using a heavy weight.
Be sure to talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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