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Your shoulders are the first muscles that appear on the front even you wear a T-Shirt or a sweater. You can’t look like a bodybuilder without a good shoulder. There are some days you can’t hit the gym, in these days you miss the workout. Well, you don’t need weights or gym to boost your shoulders. Here are best shoulder workouts at home without weights. These shoulder workouts can be performed with your body weight. You don’t even need weights to do these exercises.

These simple shoulder exercises can be done in your home when you don’t feel going to gym.

9 Best Shoulder Workouts at Home without Weights

Single Arm Plank

Single Arm Plank - Best Shoulder Workouts at Home without Weights

Plank exercise mainly targets the core of your abdominals. It rarely affects the shoulders, but if you add some variations to this exercise then it can add effect to your shoulder muscles. Single arm plank can do that for you. To do single arm plank, position your body in plank position. Do not bend your elbows. Position in a pushup format now lifts your right hand and right leg upwards. Hold it for 30 seconds and then lowers the hand and leg to the floor. Now, repeat it for left hand and leg. This exercise can be done for 2 sets of 10 reps for each hand.

Pike Pushup

Pike Pushup - Best Shoulder Workouts at Home without Weights

Another shoulder exercise to do at home is pike pushup. To do pike pushup you need to follow the pushup position, but add a little variation. Place your legs on the bench or a chair. Raise your butts upside and put your hands wide as shoulder length. Now, slowly lower your body until your head reaches to the floor between your hands. Take 2 sec pause and then revert to starting position. You can do this exercise for 3 sets of 10-12 reps.

Pike Press

Pike Press - Best Shoulder Workouts at Home without Weights

Pike Press is similar to the pike pushup. This is also a good workout for shoulders with your body weight. To do pike press you don’t need to place your feet on a height. Follow the pushup position. Your hands should be at the shoulder width. Place your legs a little wide than your hands. Now, raise your butts upwards and keep the back straight by making a V shape. Now slowly lower your body until your head reaches down to the floor between your hands. Wait for 1-2 seconds and then back to the starting position. This exercise can be performed for 3 sets of 10-12 reps.

Seated Front Deltoid

Seated Front Deltoid - Best Shoulder Workouts at Home without Weights

Seated front deltoid is a good workout to do at your home for your delts. You can’t do this exercise alone. You need a partner to this exercise. Sit on a mat folding your legs by your knees. Now, tell your partner to sit behind you. Move your hands behind with your palm facing the floor. Tell your partner to catch the both hands by the wrist. Now move your arms to the front. This will stretch your delts as your partner is holding your hand and you are moving it.

Wide Grip Pullup

Wide Grip Pullups - Best Shoulder Workouts at Home without Weights

Wide grip pull-up works effectively on your shoulder. It is another good shoulder workouts at home without weights. Hang on a chin up bar by placing your hands little wider than your shoulders length. Your palm should face forward. Now pull your body upwards until your chin reaches the bar. You can do this exercise for 3 sets of 8-10 reps.

See: 7 Simple Exercises for Knee Pain in Old Age

Crab Walk

Crab Walk - Best Shoulder Workouts at Home without Weights

Crab walk is another good shoulder workout that can be performed easily at home. To do the crab walk sit on the floor by placing your legs forward. Now place your hand side by side by making the fingers point towards feet. Now, raise your body by your hands. Start walking with the help of your hands and legs. You can walk for 30 seconds then rest for some time and then repeat.

Wide Grip Inverted Row

Wide Grip Inverted Row - Best Shoulder Workouts at Home without Weights

Wide grip inverted row works on the width of your shoulder. It is a good exercise to do at home to increase the width of your shoulder. To do wide grip inverted row, place a pipe or a barbell on the height of your hip. Now hang on this pipe with your hands little wider than the width of your shoulder. Now pull your body up to the bar. Take 1 sec pause and the return to the starting position. You can do this exercise for 4 sets of 10 reps.

Dips

Dips - Best Shoulder Workouts at Home without Weights

Dips mainly work on triceps but also concentrates on the shoulders. To do a dip at your home you need to find a place where you can easily do it. Grab the bars with your hand and then slowly lower your body until your hands bends and becomes parallel to the floor. Now raise your body to the starting position. You can do this exercise for 3 sets of 8-10 reps.

Push Ups

Push Ups - Best Shoulder Workouts at Home without Weights

The most basic yet most effective exercise is push ups. It works effectively on almost all upper body muscles. Pushups also work on the shoulders. Place your hands at the shoulder width. Now place your whole body on your feet. Now lower your body until the chest reaches to the floor. Wait for 1 sec and then raise your body upside. You can do this for 3 sets of reps as much as you can do.

Read Also: 7 Best Deltoid Workouts for Mass

These are the best shoulder workouts at home without weights. You can do these exercises at your home to boost the muscles of your shoulder.  There is no need to do all these exercises at the same day. You can divide these exercises in two days so that it doesn’t encourage injury.

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