Each set should consist of 9 reps as part of Shoulder Exercises At Home. Credit: Nancy R. Cohen/Getty Images. Follow her on Twitter. Extend your right arm to the side, then place it back down into the plank. Shoulder stretch is best done while standing. You’ll also be working your core and hammering your quads and glutes as you rotate and lunge. You can knock out these simple moves in 15 minutes or less. Bring your forearms together in front of you, and then reverse the movement to return to the starting position. You need to perform four sets and 15 reps. Hindu Push Up is another challenging workout for beginners. To ease the problem, you can go for a standard pull up by moving your hands closer together. Spread your fingers to create a diamond shape. Keeping your back flat, bring your weights to shoulder level, with your forearms in front of your chest and your palms facing back. Pike Push-ups. It would be best if you placed your hands below the seat, on the ground, Now, your job is to push yourself up slowly in the air, Hold your body weight after raising yourself, then come down on the starting position. Lower the weights as you stand back up, and then pivot back to center to return to the starting position. Do three sets every other day, using medium (about five-pound) dumbbells. Start in a straight arm plank position with your shoulders stacked above your hands and your feet hip-width apart. Rocking In … Slowly lower the weights back to the starting position, and repeat. Kelley explains that it’s also great for enhancing shoulder stability, since it utilizes the shoulders in a closed-chain movement, meaning your hands and feet are in a fixed position throughout the exercise. Reverse Palm Push Up may seem a little tricky initially, but the exercise gets easy as you keep doing it; this targets your shoulders, triceps, and chest. Paige Smith is a content marketing writer specializing in health, fitness, and nutrition. Keep the fingers facing towards your hips. Hold the position for 30 seconds. You can use your bodyweight, but it helps to have resistance bands and/or dumbbells. Extend your arms straight above your shoulders. Dr Geetika Kothari M.R.C.O.G. This is the starting position. They should be performed within your comfort zone unless otherwise instructed. Reverse the movement to return to the starting position, and repeat. (You have the right weight if the last two reps are harder than the rest.) Each set for 30 to 1 minute. However, you must understand a crucial fact. You need to go for four sets for the best result. Slowly lower the weights back to shoulder level and repeat. Therefore, you get a lot by doing this one exercise. Simultaneously stand up and curl the weights from the hanging position to the “clean” position (shoulder-height with your palms facing each other). Squeeze your shoulder blades together at the top of the movement. Now place your hands on the floor behind your hips. Shoulder Stretch is a simple exercise that is done to give your shoulder muscles the required stretches. This exercise trains your shoulders, your back, and your biceps. Then slowly push yourself up on your arms till your arms are completely stretched. Here are some of the frequently asked questions about Shoulder Exercises At Home. Shoulders are like your calves. You will feel a slight bit. It trains the shoulders, chest, and biceps. Keeping your back flat, raise your arms out to your sides until they’re in line with your body. With Shoulder Exercises At Home, you will notice that your shoulder muscles have become more flexible. This is the starting position. Create your best upper-body workout yet by incorporating these nine upper body dumbbell exercises into your... You can get stronger, shapelier glutes with a few pieces of basic equipment and these carefully selected bi... Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart. This exercise also trains your core, your back, and your shoulders; this is a full-body workout. Reverse Palm Push Up is an effective workout which brings result quickly. Make sure your shoulders are straight while performing the exercise. Benefits: “This bodyweight move is another good closed-chain exercise for shoulder stability,” Kelley says. Why Should You Perform Shoulder Exercises Regularly? It would be best if you keep your shoulders straight when you are performing this exercise. This exercise alone can train your shoulders, your core muscles, and your biceps. Bodyweight exercises will make your at-home workout challenging no matter your fitness level. Benefits: This engages your anterior deltoids without any equipment. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Your elbows will bend as you do it. This is the starting position. You’ll need a resistance or exercise band to perform… You may find performing this exercise a little tricky as it requires a lot of od stamina. However, as you get the hang of it, you need to increase the workout time. Is there a way to achieve a set of activities without equipment? Once you have created the position, you need to push down your chest towards the ground. In this position, you need to walk back and forth. Do this for 9 to 10 times; this is one set. Try these moves recommended by New York City trainer Brett Hoebel to target all your shoulder muscles and—bonus—work your legs, rear end, and abs. Bring your weights to shoulder-level, with your palms facing forward.