12 Best Shoulder Workouts for Home Gym

In this article you will find a list of 12 shoulder workouts. They work best for me and I hope they will work great for you.  

It took me several hours researching the nuances of these exercises. Now you can test them yourself.

Most of the lists of shoulder workouts online are either too big or not suitable for a home gym. So find out how to fix it. 

Here you will find the fundamental exercises which you can easily try at home. 

Overhead Shoulder Press

The overhead shoulder press is a great exercise. It will provide you with the best bang for your buck. It’s perfect if you’re a minimalist. If you choose to do only two exercises for your shoulders, you have to include some variation of the overhead press. It’s also the most demanding exercise for your delts. You can do it either standing or seated. Seated overhead presses help isolate the shoulder muscles much more than standing presses. If you’re seated and want to use heavier loads, you can put the weights on your thighs and while holding them, kick them up to shoulder level.

Equipment: dumbbells, kettlebells or barbell

You can load heavily with a barbell in your training. However, the fixed hand placement may cause problems if you have shoulder issues. If you choose to work with dumbbells or kettlebells, you will free up your hands and reduce stress on your shoulders. 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

Source: lybrate

• mainly front delts 
• trapezius
• core muscles in standing version 

How to: 

1. Start with dumbbells at shoulder level, palms facing forward, elbows in scapular plane (slightly in front of your body), and stacked under your dumbbells. Keep your feet shoulder-width apart and maintain a neutral spine throughout the move. 
2. Press dumbbells to overhead position while bracing your core and squeezing glutes. Arms should be fully extended and close to your ears.
3. Slowly bring the dumbbells back to shoulder level.

Kettlebell or Dumbbell Single-Arm Press

Again, if you were to choose only two exercises, the single-arm dumbbell press would be the one right next to the lateral raise. It’s a good option to use heavier loads since you can clean the weight to your shoulder level using two hands. It’s also a great core exercise.

Equipment: dumbbells or kettlebells 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• primary front delts 
• your obliques and rectus abdominis because of the unilateral nature of the move

How to: 

1. Stand with your feet hip-distance apart.
2. If you’re working with a kettlebell, start from a rack position and push the weight in a straight line up until your inner arm touches your ear. Your wrist should be over your elbow and your elbow over your shoulder.
3. If you’re working with a dumbbell, hold the weight with your elbow slightly in front of your body and the weight above your elbow. Press the dumbbell up until your hand is close to your ear.
4. Move weights down the same path.

Front Raise

To make the front raise exercise more challenging or interesting, you can try some variations. For example, you can work one arm at a time or switch arms after each repetition. Another way to change this exercise is to rotate your palms in different directions as you lift your arms. You can face them forward, backward, or up to target different parts of your shoulder muscles. You can also do this exercise while sitting, which can reduce the stress on your lower back and legs. 

Equipment: dumbbells 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• front delts
• trapezius

How to: 

1. Stand with your feet hip-distance apart. Hold a weight in each hand. Your palms should face each other and your arms should hang by your sides.
2. Keeping your elbows slightly bent, slowly lift both arms up until they are parallel to the floor. Do not take your arms above your shoulders. At this point your thumbs should face each other and your wrists should be straight. Make sure you are using your muscles and not momentum to lift the weights. Also, brace your core and keep your shoulders down.
3. Hold this position for a second and then slowly lower your arms back to the starting position. Do not let the weights touch each other.
4. Repeat this movement for the desired number of repetitions or time.

Lateral Raise

This is one of the best exercises for your shoulders. You can do it with both arms at the same time or with just one. If you want to keep your shoulder workout super simple and effective, you should include the lateral raise along with some variation of the overhead press. These two exercises will cover most of your shoulder muscles and help you develop strength and definition.

Equipment: dumbbells 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• mainly middle delts
• rotator cuff
• traps

How to: 

1. Stand with your feet hip-distance apart and lean forward slightly from your hips. Hold a weight in each hand and let them rest on your outer thighs. Your thumbs should face forward. Your palms should face each other. This is the most shoulder-friendly position for this exercise. Keep your elbows slightly bent and your shoulders relaxed.
2. Slowly lift both arms up in wide arcs until they are at shoulder level. Do not take your arms above your shoulders or let them go behind your back. Your arms should be slightly in front of your body in the scapular plane. Keep your thumbs slightly higher than your pinkies. Wrists straight. Avoid using momentum. Brace your core and keep your shoulders down.
3. Hold this position for a moment and then slowly go back. 

3-Way Shoulder Raise

A 3-Way Shoulder Raise is an exercise that involves lifting the arms in three different directions: to the front, to the sides, and to the back. It can help improve your shoulder strength, stability, and mobility. 

Equipment: dumbbells 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• delts
• rotator cuff
• traps

How to: 

1. Stand with your feet shoulder-width apart. Hold your dumbbells in each hand on the outer sides of your thighs, palms facing in.
2. Keeping your elbows slightly bent, raise your arms to the sides until they are parallel to the floor and at shoulder level. 
3. Without lowering your hands, rotate your arms to your midline. Now your thumbs point toward each other. The dumbbells are in front of your chest.
4. Press the dumbbells up over your head until your arms are fully extended. Keep your core tight and your back straight.
5. Reverse the movement by lowering the dumbbells to your chest level. Rotate your arms to the sides. Complete the move by bringing your arms back to your outer thighs.

Incline Bench Lateral Raise

The Incline Bench Lateral Raise will help you increase your range of motion. It is a great variation if you want to isolate your shoulder muscles and avoid using momentum. 

Equipment: dumbbells 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• mainly rear delts
• traps

How to: 

1. Set your bench at about 45 degrees angle.
2. Lie facedown on the bench. Keep your feet on the floor and your head over the edge.
3. Hold a dumbbell in each hand with your palms facing each other. Elbows slightly bent. Keep the weights in front of your chest.
4. Then raise your arms out to the sides in an explosive motion. 
5. Lower the weights back to the starting position in a controlled manner. 

Bent-Over Reverse Fly

If you want to sculpt a V-shaped physique and improve your posture, the bent-over reverse fly is one of the best shoulder exercises. It targets your rear deltoids, which are often neglected, and engages your upper back, traps, and rhomboids. This creates a balanced and strong upper body.

Equipment: dumbbells

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• rear delts
• rhomboid
• middle traps

How to: 

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
2. Keep your knees slightly bent and hinge at your hips forward until your torso is at about a 45-degree angle to the floor.
3. Let your arms hang down in front of you, with your palms facing each other and your thumbs pointing out.
4. Keeping your elbows slightly bent, raise your arms out to the sides until they are parallel to the floor. Squeeze your shoulder blades together at the top of the movement.
5. Lower your arms slowly back to the starting position. That’s one rep.

Half-kneeling Archer Row

If you are looking for a challenging and fun way to work your back, shoulders, and core muscles, you might want to try the half-kneeling archer row with resistance bands. This exercise mimics the motion of drawing a bow and arrow, while adding some resistance and stability to the movement. It can help you improve your posture, strength, and coordination.

Equipment: resistance bands

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• rotator cuff
• back muscles
• core

How to: 

1. Kneel down on the floor with your right knee and place your left foot flat on the floor in front of you. Your left knee should be bent at a 90-degree angle.
2. Hold one end of the band in each hand and bring it in front of your chest. Engage your core and keep your back straight.
3. Extend your left arm straight out in front of you and up and look at your left hand. This is your starting position.
4. Keeping your left arm straight and your torso stable, pull your right hand back to your shoulder level as if you were drawing a bow. Squeeze your right shoulder blade at the end of the movement.
5. Slowly return your right hand to the starting position. That’s one rep.
6. Repeat for the desired number of reps and then switch sides.

Arnold Press

The Arnold press is a variation of the classic overhead press that was popularized by the bodybuilding legend Arnold Schwarzenegger. This exercise offers a greater range of motion than the standard version, as it involves rotating your arms inward and outward as you press the weights up and down. This inwards rotational focus targets your rear deltoids more, while also working the lateral head of your shoulder better than other exercises. 

Equipment: dumbbells or kettlebells

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• all delts
• rotator cuff

How to: 

1. Feet hip distance and a dumbbell in each hand.
2. Bring the dumbbells to your chest level with your palms facing your chest, as if you just completed a biceps curl. Your elbows should be directly above your hands. This is your starting position.
3. Rotate your elbows out to the sides while turning your palms forward. Your arms should be in line with your shoulders and your palms should be facing away from you.
4. Press the dumbbells up over your head until your arms are fully extended. Keep your back neutral and your core engaged.
5. Lower the dumbbells back to the starting position by reversing the motion. 

Upright Row

The upright row is a compound exercise which can help you develop power and muscle mass in your upper body. You can do it while standing or sitting. 

Equipment: dumbbells or barbell 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• delts
• traps

How to: 

1. Stand with your feet shoulder-width apart. Hold the weight in front of your thighs with an overhand grip. Your hands should be slightly narrower than your shoulders. This is your starting position.
2. Pull the weight up along your body to about shoulder level, keeping your elbows high and your wrists neutral. Your elbows should be higher than the weight at the top of the movement, which will give your delts some extra work.
3. Lower the weight slowly back to the starting position. That’s one rep.

Shrugs

The shrug is a simple but effective exercise. It works your trapezius muscles, which are located on the upper part of your back and neck. According to the research, shrugs can be helpful in reducing work-related back pain. 

Equipment: dumbbells, kettlebells or barbell 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• mainly traps 

How to: 

1. Stand with your feet at hip distance. Hold a dumbbell in each hand.
2. Let the dumbbells rest on your outer thighs, with your palms facing inwards. This is your starting position.
3. Without changing the position of your hands, lift your shoulders up towards your ears as high as possible. Hold the top position for a brief moment and squeeze your traps.
4. Lower your shoulders back to the starting position. 

Handstand Push-up

The handstand push up is a great exercise that you can do anytime, anywhere, with no equipment needed. Just find a wall and some motivation, and you’re good to go! This exercise targets your upper body muscles, especially your shoulders, arms, chest, and core. You’ll be balancing on your hands and doing push ups upside down. 

Equipment: no equipment 

Workout: to improve hypertrophy, target 1-2 reps before failure in each set with moderate or heavy load. Start with 3-4 sets.

Muscles worked: 

• all 3 delts: front, rear and middle

How to: 

1. Stand facing a wall and place your hands on the floor about shoulder-width apart and a few inches away from the wall.
2. Kick your legs up and lean your feet against the wall. Your body should be in a straight line from your hands to your heels. This is your starting position.
3. Bend your elbows and lower your head towards the floor until it lightly touches the ground. Keep your body tight.
4. Press yourself back up to the starting position. 

What comes next? 

Make sure to work on your other parts of your body, to create a balanced and aesthetic physique. Check out our latest article on how to improve your front squat form. 

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