Working out is really important when it comes to a healthy and fit body.
Having good shape and posture not only makes you look attractive but also gives you a sense of self-confidence.
Along with a good physique, posture is important too. The way you carry yourself also tells a lot about you and your personality.
Having a good routine of exercise can help you acquire a decent stance and posture.
A toned pair of shoulders can make ladies look really appealing, positive, and intrepid in their personality.
Also, shoulder practices help right stance, build up shoulder strength, and lessen the danger of shoulder torment.
Henceforth, it is significant for ladies to do shoulder exercises regardless of their age, wellness, or profession.
Are you looking for those broad shoulders?
Are you wondering how to widen your shoulders at home?
Well, this article will give you all that you need.
We will discuss the fifteen best shoulder exercises for women that can help you have those broad and toned shoulders at home.
The article also covers some questions that might come to your mind about the best shoulder exercises for women.
We will also discuss some benefits shoulder exercises will give you along with those shredded shoulders you want.
Let’s get on with exercise which can give you that trimmed shoulders you want.
However, first, let us know what causes broad shoulders in females?
What Builds Shoulder Muscles?
The shoulder like every other part of the body is made up of muscles.
The major muscles responsible for capped shoulder females have are:
- Deltoid muscles – Three muscles covering the outer part of the shoulder
- Traps – Muscles that cover your neck, spine, and shoulder blade.
- Lats – Muscles that stretch from your spine to your armpits.
- Rotator cuffs – These help keep your arm bone in the socket of your shoulders.
Although these muscles are really small compared to other muscles in the upper part of our body but are significant when it comes to building the strength of your shoulders and getting those capped upper bodies.
Now let’s get on with exercises that will help you build up your shoulders.
15 Best Shoulder Exercises For Women
Acquiring a broad shoulder is not an easy task.
When trying to attain that bulging shoulder it does not matter how much time you spend in your gym or how much training you go through every day.
What matters is whether you are doing the workouts properly and whether you are determined enough to put in that effort required to get those sexy shoulders you want.
In this article, we will give 15 exercises, how to do it and what is the target muscle which helps build up the strength.
- Dumbbell front raise
- Bent reverse fly
- Lateral raises
- Shoulder shrugs
- Halo
- Tabletop lift
- Upright row
- Proven V Up
- T-Lift
- Downward dog to plank
- Seesaw Lifts
- Shoulder taps
- Inverted push-up
- Pushups
- Overhead triceps extension
Let us now get on with the exercise you can do to get toned shoulders.
Dumbbell front raise
It targets your deltoids from the front and the sides and your lats.
It is performed by standing straight and keeping your legs a little apart. After that raise your hands towards the front to your shoulder level, like a zombie.
Now place your hands down in front of your thigh. Remember to hold dumbbells in your hands.
You can also use a resistance band here. You can do both hands together or you can raise one hand at a time.
Do 15 reps in two sets for effective results.
Bent reverse fly
This exercise focuses on your back lats biceps and triceps.
Bend yourself to 45 degrees forward. Bent your knees slightly and lift your hand to the side and then bring it down at a position of rest.
Do it on repeat 10 times in two sets. You can use dumbbells or resistance bands in your hands.
If you think you will need support take support. However, try doing without any support.
Lateral raises Best Shoulder Exercises For Women
This exercise helps tone your side shoulder muscles along with your anterior shoulder muscles.
To do lateral raise first stand straight with your legs apart a little. Bend your elbows slightly and raise your hands to the side and then bring it back to the original position.
You can use dumbbells or resistance bands here too.
Shoulder shrugs
If you envy the nice shoulder females have out there and want to have such a posterior this exercise is what you need.
Targeting your deltoids on the side and back is very effective if you are looking for those perfect pairs of shoulders.
For this, you need to hold dumbbells in your hand. Stand in an “attention” position like the military and roll back your shoulders.
Now we lift it upwards towards your ear and keep it to a rolled back shoulder position again.
Do it 10 times for two sets each.
Halo Best Shoulder Exercises For Women
For this exercise kneel on both knees and hold a single dumbbell in your hand in front of your chest.
Now roll your hands from your chest around your head and then back to the front of your chest.
While doing the exercise keep your back straight and do not bend your back.
Do this clockwise 10 times and anti-clockwise 10 times for two sets each.
Try keeping your core engaged for more effective results.
This exercise targets the whole of your shoulder muscles from the spine, back, front to the shoulder blades.
Upright row Best Shoulder Exercises For Women
Use dumbbells or resistance bands for this exercise. Now keep your hands inwards facing the thighs.
After that raise your hand towards your chin by folding your elbows, as if you are lifting a bag.
Now go back to the original position.
Keep doing it 15 times in three sets for effective results. It focuses on toning your back muscles.
Tabletop lift
If you are a gym freak you will know what a tabletop position is. If you do not know do not worry we will guide you through the exercise.
Sit on your floor with your knees bend, your hands back and only your hips, feet, and hands touching the ground like you will sit on a beach on a sunny day.
After this spread your legs a little and lift your hips. Lift your hips until your thighs are parallel to the ground.
Your hands are still at the back supporting you.
Now go back to the original position keep doing it.
Do it 10 times for three sets and try repeating the exercise twice in each set.
Proven V Up
If you are wondering how to broaden shoulders female without weights then this is your solution.
For this exercise, you need no dumbbell or resistance bands. To start with this exercise you will have to take a high plank position or a push-up position.
Now walk forwards with your hands intact on the ground and form a V position.
Now go back to the original position by walking backward.
Do this 10 times for three sets each.
T-Lift Best Shoulder Exercises For Women
Lay straight on the mat backward. That is your face should be facing the ground.
Your body must be straight. Now extend your arms to each side and raise it.
Keep your arms straight and squeeze your shoulder muscles when you raise them.
Downward dog to plank
This is a simple exercise.
Just start with a high plank position and then go to a downward dog position (like a V).
Keep doing it 10 times in a set. Perform 3 such sets.
Seesaw Lifts
You will need dumbells for this exercise. Start by standing straight and erect.
Now bend both of your elbows and lift such that the weights are on your shoulder.
This will just be the initial position. Now start by raising one hand straight above while keeping the other still on the shoulder.
Now as soon as you bring the hand down, raise the other hand. This will be at a slight speed.
When viewed from a distance it will appear that your arms are on a seesaw.
Shoulder taps
To do this exercise you have to take a high plank position.
Raise one hand and tap it to the opposite shoulder by balancing on two legs and one hand.
Now move that hand down and raise your other hand immediately and tap on the other shoulder.
Keep doing this 20 times, 10 times on each side, and then do it for three sets.
Inverted push-up
This is exercise is what you look for when you want to relax as well as you want to tone your muscle.
This exercise is really satisfying. To start with the exercise you need to be in an inverted V position like when you are in a downward dog.
Now with your head facing your knees, your hands on the ground, and your hips above do a pushup.
This position is like the normal push-up position but it is very much steep, like a mountain.
This can be categorized as a shoulder and back workout for women.
Do this for three sets of time times in each set.
Pushups Best Shoulder Exercises For Women
Normal pushups help build the anterior shoulder and chest it also helps in building the back of the shoulders.
To do this takes a high plank position. Now bend your elbows to the side and do this until almost touches the ground.
Your body must be straight throughout. Now lift your body with the help of your hands, elbows, and core muscles.
Overhead triceps extension
To do this exercise you will have to start with taking a dumbbell in your hand.
Lift the dumbbell above your head and then towards the back.
Now raise your arm and bring the dumbbell almost over your head, next to the upper part of your neck and lower part of your head.
Keep flexing your elbows and arms.
These were some shoulder exercises at home for females.
For more effective results keep your core engaged throughout all exercises. This will strengthen your core muscles at the same time.
Be careful of the weights. Do not use any weights which are hard for you to lift. This can cause serious back and shoulder injuries.
Now there might be some questions that might cloud your judgment when it comes to shoulder exercise, about weights, resistance bands, other benefits, etc.
Therefore now this blog will discuss some frequent questions that might come to your mind when shoulder exercises are a concern.
Frequently Asked Questions (FAQs)
#1: What are other benefits of best shoulder exercises for women?
Along with helping you get that broad and toned shoulder, these exercises also help in preventing shoulder injuries.
If done properly it builds up your shoulder strength and you will be able to lift things without any fear of shoulder injuries.
These exercises not only tone the shoulders but also tone your core muscles, triceps, biceps, and chest muscles.
Therefore it provides the benefit of multiple muscle training.
#2: What weights should women use?
The answer to this question depends on your stamina, experience and how long have you been working out.
If you are just a beginner it is preferred to start with light weights like 5 pounds.
Then once you start feeling comfortable with 5 pounds gradually increase your weight to 10 pounds then 12 then 15 and 20 pounds.
#3: How many times a week should these exercises be done for effective results?
If you work out daily, it is suggested that you use weights at least three times a week.
If you do not workout daily then it is suggested that start working out daily and do these exercises every day.
These strength training exercises are important to tone muscles and build up strength.
#4: Are supplements necessary for attractive shoulders in women?
You need protein in your diet to grow muscles and build them up. If you are not having enough you can expect negligible results.
Therefore, if you need broad shoulders you need to have the optimum amount of protein.
You can try eating a protein-rich diet for those or you can switch to supplements for protein.
However, it is recommended to use a supplement only after consulting a licensed professional regarding the health benefits and side effects.
#5: What are some tips to have an attractive shoulder?
To have effective results along with good routine exercise, you need a decent and healthy diet. Therefore, do not take your nutrition for granted.
You need to be determined as well to have effective results.
Therefore develop a mind-body connection. Also, weight training is not something you can have effective results in within a week.
It takes time to show effective results. Therefore do not feel over motivated and lift heavy weights first day and injure your back.
Go slow and gradually increase your training intensity.
In conclusion | Best Shoulder Exercises For Women
The bottom line is that the best exercises for shoulders female are given to you in this blog. There are many more you can do.
However, what matters is whether you are determined to have those attractive and appealing shoulders.
If you are then you must maintain consistency in your workout routine.
You must also have a decent diet planned for yourself. In the end, I would like to say that you need to give it time to show effective results.
Just stay focused and you will get productive results soon.