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Shoulder Workouts



Deltoids and rotator cuffs are generally the first two muscles that come to mind when we think about our shoulders. The former a way to showcase your muscles, the latter something people reserve talking about until there’s an issue: ‘I tore my rotator cuff’. The shoulders aren’t as big as you quads or lats, but that doesn’t make them any less important. Your shoulders are used in so many daily activities that it’s in your best interest to protect them. One of the best ways to protect the shoulders and prevent injuries is by doing shoulder workouts.

Well-Balanced Shoulder Workouts

From the front to the back, you’ll want to exercise every part of your shoulder. Better posture, injury prevention, and extra power on the golf course or tennis courts come from all parts of your shoulders. This is precisely the reason that on Daily Spot, you’ll see a combination of presses, lateral lifts, and front raises. These exercises touch on the various areas of your shoulders. If you came here for advice on how to create your own shoulder workouts, try this: find [google] 1-2 exercises that target you front and middle deltoids, 1 exercise for you rear deltoids, and 1 exercise for your upper traps.

Steps to Fix Rounded Shoulders

Perhaps strength is not your highest priority now, but mobility, flexibility, and fixing an issue where your shoulders are hunched forward. Working on these goals won’t include the traditional exercises to gain strength, but you should still consider incorporating them into your workout. This issue will take time to correct, as years of lifting, reinforcement, and / or lack of stretching contribute to the problem, but it’s possible to see very visible results in a few months. If you’re not interested in putting together a daily routine to follow, check out Dr. Doug’s Injury Prevention routine on Daily Spot. If you’re looking for good exercise to help your hunched shoulders, we’d recommend starting with wall-slides. Take a more in-depth look at the workouts below. If you’re ready to get started in the gym, then check-out Grant’s shoulder workouts on Daily Spot. Every routine updates daily, so you’ll never have to worry again about how to exercise your shoulders.


Shoulder Workouts for Men

This is an incredibly important muscle-group for men to workout. It has everything: 1) add strength, size, and make you look broader 2) maintain or correct posture from hunched shoulders and 3) protect your shoulders so you aren’t plagued with an injury that puts you into rehab instead of on the links. The goal of shoulder workouts for men is to add strength in each area of the shoulder, without over-doing it in one.


Shoulder Workouts at Home

As with all of our at-home workouts, we’re going to focus on bodyweight exercises that don’t need any equipment whatsoever. What’s different about Shoulder Workouts at home is that, unlike squats, gravity can be more-than-enough resistance for strength training. For some exercises, we recommend doing as many reps as you can in a minute, but for shoulder training, we’ll recommend a few workouts that may be so difficult you’ll need to make some adjustments to complete the exercises.


Shoulder Workouts for Women

When we ask women whether they want to work out their shoulders, we expect a variety of responses. First, it may sound unnecessary to dedicate an entire workout to shoulders. Second, it’s assumed that exercises are the same when doing shoulder workouts for women as they would be for men: military press, front raises, etc… That’s not always the case.