What Workout to Do With Shoulders

You don’t have to lift heavy to get strong and muscular shoulders. Check out this blog for the best workout to do with shoulders!


Warming up is an important part of any workout, and shoulders are no exception. Doing a warm-up before a shoulder workout can help with flexibility, range of motion, and overall performance. It can also minimize the risk of injury. There are many different warm-up exercises for the shoulders, ranging from dynamic stretching to light cardio. Let’s take a look at some of the best warm-up exercises for shoulders.

Foam Rolling

Foam rolling is an essential warm-up activity for any exercise routine that involves shoulder usage. It can help to reduce soreness, increase flexibility, and improve mobility in the shoulder muscles. Foam rolling uses pressure to target the fascia, or connective tissue, helping to release restrictions or built-up tension in the muscles and promote better movement of the joint.

Begin by laying your back on a foam cylinder with your head and neck supported by a mat. Start at the top of your shoulder near your neck, slowly work down both sides of the shoulder area using up and down strokes. Make sure to move gentle enough not to cause pain or discomfort so that you are able to pinpoint tight areas for correct myofascial release. When you find an area that is more tender than others when applying pressure, stay there for about 30 seconds before continuing on with other areas as needed.

Make sure you roll all around both sides of your shoulders including the rotator cuff and trapezius muscle group along with any other areas of tightness that may need additional attention. By performing foam rolling during your warm-up routine you will be able to decrease restrictions around your shoulders, allowing for improved flexibility and range of motion when completing strength exercises such as overhead presses or pull ups that involve a large degree of mobility in head to function correctly.

Dynamic Stretching

Dynamic stretching is an important and effective part of any warm-up routine. Dynamic stretching is a type of stretching that helps prepare your muscles for activity. This kind of stretching involves movements that gently challenge the range of motion within a joint, and is usually performed with control and gradual increases in speed, force and range. When done correctly, dynamic stretches will help to promote mobility in the muscles around your shoulder joints as well as making them more flexible so you can gain strength in these areas.

Examples of dynamic stretches for shoulders include arm circles, torso rotations, shoulder rolls, standing arm raises and standing figure 8s. There are more advanced moves you can use too such as reverse flys with resistance bands or cable pull aparts. No matter which technique you choose to use it should be remembered that dynamic stretching should be done with control when warming up your shoulder joints and muscles so you don’t over strain them or cause further damage. In addition to muscle warming up activities, post-workout static stretches allow your body cool down slowly while also maintaining flexibility in the tightened muscle structures around the shoulder area.

Strength Training

Strength training is a great way to improve the strength and stability of your shoulders. This type of training uses weights, resistance bands, and body weight exercises to target the muscles in your shoulders. Through strength training, you can improve your posture and increase your range of motion. In this section, we will discuss the different kinds of strength training exercises for the shoulders that you can do.


Push-ups are a great exercise for strengthening your shoulders and upper body muscles. They involve pushing your body away from the floor by extending your arms. When done correctly, they invoke multiple muscle groups in the arms and chest, as well as additional muscles in the abdominal regions and lower back. Depending on your fitness level, you can increase or decrease push-up reps and add variation to work your shoulders even more effectively.

Simple push-ups can be used as part of a beginning strength workout program or as an intermediate or advanced sequence of presses. For best results, keep the spine straight throughout the push-up movement while engaging your core to maintain stability of that position throughout each rep. Try alternating hands during each set of push-ups to help increase overall strength and work both dominant and non-dominant sides equally. People with existing shoulder issues should keep their form in check to ensure proper alignment during each rep; the classic move should be painful but not overly so on joints or muscles.

Overhead Press

The overhead press is an upper-body compound exercise that involves raising a weight from shoulder level to overhead. It works muscles in the shoulders, chest, and upper arms and can be performed using either dumbbells or a barbell. To perform this exercise: Begin by standing in a shoulder-width stance with your feet facing forward and either a barbell or dumbbells held at shoulder height with your palms facing away from you. Keeping your back straight and core engaged, slowly press the weights straight up until your arms are fully extended overhead. Lower the weights slowly back to shoulder height, keeping good control throughout the movement. This exercise can be used as part of an overall strength training program or as part of a specific muscle group workout focusing on your shoulders. For best results, it is recommended to incorporate this movement into both free weight and machine exercises.

Lateral Raises

Lateral raises are a common shoulder exercise that specifically target the lateral deltoid muscle. It is an exercise used to strengthen and tone the shoulders, as well as improve overall shoulder flexibility and mobility. This exercise requires equipment, such as dumbbells or resistance bands, to perform correctly and safely.

When doing a lateral raise, use a weight that is light enough so you can feel the burn and do not put too much stress on the joints. Start by standing with your feet hip-width apart and keeping your spine in a neutral position. Hold the weights in your hands with palms facing down. With elbows slightly bent, lift your arms straight out to the side until they are parallel with the ground. Slowly lower back down to starting position and repeat for 12-15 repetitions or as desired.

It can also be beneficial to add hand variations to this exercise for greater intensity, such as holding dumbbells of different weights in each hand or holding your thumbs up instead of down during the lift portion of the exercise. Additionally, you can alternate from reaching overhead after completing each set of lateral raises for an even more dynamic workout approach.

Bent-Over Rows

Bent-over rows are a great exercise to strengthen the muscles in your shoulders. They target the trapezius, rhomboids and rotator cuff muscles, which all help provide stability for your shoulder joint. This exercise involves more than just your shoulder muscles—it involves your back as well. Doing bent-over rows regularly can help improve posture and relieve shoulder pain caused by fatigue and weakness.

To perform bent-over rows correctly, you’ll need a pair of dumbbells or barbells. You can also do this exercise with free weights placed on each side of your body or even a resistance band or cable machine. Start by standing with your feet slightly wider than hip distance apart with a slight bend in your knees and a straight back. Bend at the waist so that your torso is parallel to the floor, keeping good posture throughout and avoiding hunching or straining the lower back.

Grip each weight firmly in an underhand grip at about hip height then pull up until elbows reach chest level without changing posture. Lower the weights to their starting position slowly without letting them touch down on each rep – keep the tension going throughout! Remain consistent with weight selection and form for 3 sets of 10 reps before using heavier weights or returning to lighter weights if needed for more reps as time progresses so you can continue growing strong results!

Core Exercises

Core exercises are an important part of any shoulder workout. Core exercises will help you to strengthen the muscles in your back, abs, and core that are needed for stability and balance. These exercises will also help to increase strength in your rotator cuff muscles and improve your posture. Doing core exercises can also help to reduce the risk of injury in your shoulders. Let’s look at some specific core exercises you can do for your shoulders.


The plank is a core strength exercise used to both tone and strengthen muscles throughout the torso, as well as improve posture. Plank exercises, which also activate and stabilize the shoulder muscles, can be done anywhere at any time — for example, in a gym or at home. They are an excellent choice for toning the shoulders, promoting stability in the shoulder joints and protecting from injury.

Plank exercises involve resting on the elbows or forearms with arms extended out in front of you at a ninety-degree angle from the body. The feet are slightly spread wider than hips-width with toes tucked under. Make sure your body is aligned from head to heels, with your abdominals pulled gently in towards your spine to protect your lower back. Keep your gaze focused on a point about two feet ahead of you on the ground.

Start by holding this position for 10 seconds and work up to 1 minute per plank session over time, focusing on maintaining good form throughout each exercise. To increase difficulty of this exercise you can rotate through multiple planks such as side planks and raised leg planks while alternating sides of your body between sets if desired. As always with exercise modification and selection, it is advised that you consult with an experienced fitness professional who can specify appropriate progressions and techniques that work best for you given pre-existing conditions or injury history.

Russian Twist

Russian Twist is a great core exercise to build strength in your shoulders and abdominals. This exercise is great for overall fitness and building core strength, as it can help to improve your posture and balance. To do this exercise, sit on the floor with your legs bent, feet on the ground and knees at a 90-degree angle. Place your hands on either side of you with your palms down, fingers spread out pointing towards the ceiling. Hold your shoulders back and keep your spine straight as you tighten your abdominal muscles. Begin by twisting from side to side in a slow controlled movement. Start with small rotation movements at first and then increase them as you progress. For an extra challenge, you can add an exercise band around each foot or a weighted medicine ball across chest while doing the twist. Combining these small movements will target several muscle groups including the rectus abdominis, obliques, hip flexors, glutes, triceps and intercostals- making Russian Twist a great core workout all in one move!

Medicine Ball Slams

Medicine ball slams are a dynamic exercise that strengthen the muscles of the core, shoulders and upper arms. As you lift and release the medicine ball, you’re engaging your abdominal muscles as well as your deltoids and pectoral muscles. Performed correctly, medicine ball slams provide an effective workout that will not only improve your strength but also help with weight loss.

To do this exercise, hold a medicine ball at arms length in front of you with both hands and feet hip-width apart. Bend at the waist slightly and slightly bend the knees, readying yourself to lift up the ball. In one quick motion, press up through your legs while simultaneously swinging the ball over your head towards the ground with arms extended above it. As the medicine ball comes towards the ground use your core to control its momentum until it hits the ground. Then quickly bring it back up to chest level in one controlled motion before repeating for 10-15 reps or desired repetitions per set.

As you improve grip strength and core stability you can increase weight of ball as well as repetitions according to level of fitness desired. Medicine Ball Slams are an incredibly versatile exercise which can be adapted to almost any fitness level by modifying reps or weight used, making them highly effective for any shoulder workout routine!


A proper cool-down is essential to any workout routine, especially when it comes to working out your shoulders. A cool-down helps to prevent muscle soreness and helps to re-establish blood flow. A proper cool-down can also help speed up the recovery process so you can get back to training sooner. Additionally, a cool-down can help reduce the risk of injury. Let’s look at some of the best shoulder cool-down exercises that you can do.

Static Stretching

Static stretching is a form of stretching that involves holding a stretched position for about 30 seconds or more. It is important to go slowly and breathe normally while performing this stretching technique. Working the muscles to the point of tension but not pain – especially around the shoulder joint – is important when performing static stretches. Examples include bringing your arm across your body, using a wall to stretch out an arm and shoulder muscle, and gentle leaning stretches with arms lifted overhead. static stretching can be effective in reducing any muscular tightness that may build up in your shoulders after a workout or after sitting at a desk all day.

Foam Rolling

Foam rolling is an excellent way to cool down after any workout, especially those that involve your shoulders. Using a foam roller can help reduce inflammation and tension in the muscles and it can also improve mobility and flexibility. Start by rolling along the length of the muscles, beginning at your neck and moving down toward your lower back. For best results, roll slowly with firm pressure but don’t push too hard on any tender spots until they loosen up. Place special emphasis on rolling around the shoulder blades as this area is often neglected during traditional stretching exercises but plays an important role in shoulder health. Perform five to ten seconds of rolling per area before switching to another part of the body. Make sure to concentrate on both sides equally so as not to cause any imbalances in your muscle strength or flexibility.

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