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Shoulder training at home is simple, easy and helps to achieve different goals, from toning, improving the stability and strength of the deltoid, trapezius and arm muscles, increasing muscle volume to shoulder hypertrophy and it should be added to weekly exercise routine.
For best results, these shoulder exercises should be done using weights such as a pet bottle with sand or backpacks with a pack of rice or beans, or dumbbells, barbells or kettlebells, for example. However, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as deltoid rupture or tendonitis, for example.
Therefore, the ideal is to do a medical evaluation before starting any physical activity and have guidance from a physical educator who should indicate the weight for each exercise individually.
How to do the shoulder workout
Shoulder training at home can be done 2-3 times a week, in 2-3 sets of 10-12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.
It is important to warm up before the exercises, being a good option to move the arms up and down alternately, several times at a fast pace or doing jumping jacks, for example.
Some exercise options to do a complete shoulder workout at home are:
1. Push-up with elevated feet
The push-up with the feet elevated is an exercise that helps to work the strength and endurance of the deltoids, triceps and biceps. To perform this exercise, you must use a surface to create an inclination of the body such as a stool, chair, puff, gym ball or a step exercise platform.
How to: place your feet on the inclined surface, and raise your body by stretching your arms, with your hands a little more than shoulder-width apart. The body should be straight and with the back in line with the torso. Contract your abs, bend your elbows until your chest is close to the floor and return to the starting position.
2. Lateral Raise
The lateral raise works the strength and endurance of the deltoid, trapezius and infraspinatus muscles. This exercise should be done using a weight such as a pet bottle with water or sand or backpacks with 1 or 2 kg of rice or beans in each one, or using dumbbells.
How to: Standing with your feet hip-width apart and arms at your sides, hold a weight in each hand. With the abdomen contracted, raise the arms to the sides, without bending the elbows and with the palms of the hands facing down, until they are at the level of the shoulders.Lower your arms slowly.
3. Front Raise
The front raise is another good exercise option to work on the strength and endurance of the deltoid and trapezius muscles, in addition to stimulating the increase in muscle mass and volume. To achieve these goals, you should use weights such as a pet bottle with sand inside or two backpacks with 1kg packets of rice or beans, for example, or dumbbells if you have them.
How to: with your arms in front of your body, hold the weight with your palms facing inwards and shoulder-width apart. It is important that the arms are fully extended and the abdomen contracted. Lift the weight forward and up to shoulder level, exhaling as the arms go up and inhaling as they come down. Return to starting position.
4. Plank with arm lift
The arm lift plank is considered a complete exercise, as it works the strength and stability of the deltoids, abdomen, core and other muscles of the body such as the biceps and triceps. There is no need to use weights or dumbbells for this exercise.
How to: Lie on your stomach and then raise your body, supporting your hands and toes on the floor, always with your abdomen and glutes contracted and your head and straight, in line with the spine. Lift one leg, in line with the body and extend the arm opposite the leg, for example, if lifting the left leg, extend the right arm forward. Return the arm to the starting position and then extend the arm to the side, keeping the leg elevated. Do 10 to 15 repetitions with your right arm and then with your left arm. This exercise is not done in sets, however if the goal is to increase muscle strength, you can do 2 to 3 sets. If the exercise is very difficult, you can do it without lifting your leg.
The shoulder development exercise allows you to strengthen and develop the anterior and lateral deltoid muscles, in addition to working the triceps, trapezius and upper pectoral, being a good option for people who want shoulder hypertrophy. This exercise should be done using a weight such as one or more 1kg packages of rice or beans inside a backpack, using a pet bottle with sand inside, for example, or using dumbbells, if you have them.
How to: Sit on a bench or chair and place the weights so that your upper arm and forearm form a 90 degree angle. It is important that the palms of the hands are facing forward, the back always straight and the abdomen contracted. Lift the weights until your arms are straight and return to the starting position.
6. High Row
The high row is an exercise that works the strength, support and balance of the deltoid and trapezius muscles, in addition to the upper chest, and must be done using a weight such as a pet bottle with water or sand inside or using a bar or dumbbells, if you have those materials.
How to: Standing with your legs shoulder-width apart, hold the bar in front of your body with your arms extended, palms facing inward body, abdomen contracted and back straight. Pull the weight up, raising your elbow to shoulder height. Return to starting position.
What to do after training
After shoulder training, you should do stretching exercises to help relax the muscles, tone the muscles, improve flexibility, increase circulation and prevent injuries.
1. Overhead stretch
This stretch allows you to stretch the deltoids, trapezius, chest and spine, and should be done standing or sitting.
How to: lift one arm and bend the elbow, placing the hand towards the back or neck. With the other arm, pull your elbow toward your head to stretch your triceps. Do this movement for 20 to 30 seconds. Repeat with the other arm. This exercise is not done in sets.
2. Crossed arms stretch
The cross-arm stretch allows you to stretch your shoulder and biceps muscles.
How to do it: Standing with your legs shoulder-width apart and knees slightly bent, place your right arm across your body at shoulder height. With your left arm, hold your right arm in this position by pressing your right arm to your chest. Hold this position for 20 to 30 seconds and repeat with your left arm. You can do 3 to 4 repetitions for each arm.