Skip to main content

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 Exercises to Gain Strength at Home

We know that one of the major goals for training your shoulders is to hit each part of your shoulder – anterior, posterior, and lateral deltoids, upper and lower trapezius, for starters. In order to do that, we can modify some of the classic bodyweight exercises to give us complete shoulder workouts at home.

Push-up modifications for Shoulder Strength

The pike push-up is a perfect example of using a classic exercises, the push-up, changing something small about it (feet position) and primarily targeting a different muscle group. The pike push-up is frequently used in Sarah’s Daily Sweat program because it taxes your core and hits the traps and deltoids. This is a great bodyweight exercise for your shoulder workouts at home that because it touches multiple parts of your shoulders. You can modify this even further by elevating your feet, allowing you to distribute even more of the weight over the shoulders. Although this is great, it doesn’t work out your entire shoulder. We’ll still need an exercise that targets your rear delts. At the gym, you could turn to dumbbell reverse flyes. However, at home we don’t have the same equipment. Instead, try using a towel or another clothe and wrap it around a pole or something sturdy. Make sure the towel is at shoulder height, and from here you can lean back and perform a bodyweight rear delt fly. And of course, if none of these are giving you what you need – opt for some handstand push-ups. Verner’s 7-minute blast updates every day and gets your heartrate up in just 7 minutes. Try it today on Daily Spot.


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 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.