5 Best Shoulder Workout At Home In India 2021

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5 Best Shoulder Workout At Home In 2020

Strong shoulders give shape to your upper body. At the same time, when it comes to any responsibility, the matter that is burdened on the shoulders definitely comes to mind. That is why it is a very big thing to take responsibility for someone on your shoulder. Here is a selection of the 5 Best Shoulder Workout At Home In India 2021.

This is a matter of saying, but if we talk about real life, then …

Yes, strong shoulders improve the personality of every man. With their help only you can lift heavyweight. Many people go to the gym and work hard and exercise for this, but still, they are unable to give proper shape to their shoulders.

So your wait is over today because in this article I am telling you some Best Shoulder Workout At Home, which are quite effective.

It is also important to know about shoulder

There are about eight muscles in the shoulder, which are connected to the scapula, humerus, and clavicle. 

These muscles shape the outer shape of the shoulder and underarm.

The largest muscle of the shoulder is the deltoid. This large triangular muscle covers the glenohumeral joint and gives a round shape to the shoulder. 

But when it comes to tone the shoulder muscles, it is divided into only three parts. 

1. Anterior Shoulder

2. Lateral / Outer Shoulder

3. Rear Delt / Back Shoulder

You can do different exercises for these three parts, but it is considered best to tone the three parts together. Let’s check out the Best Shoulder Workout At Home.


5 Best Shoulder Workout At Home


1. Barbell Push Press And Military Press

5 Best Shoulder Workout At Home In 2020

Barbell Push Press – This is considered a good exercise shoulder workout at home. In this, you can lift a lot of weight. It works on your entire body along with the shoulder. This gives you a full shoulder tone.

How to do :

  • To do this exercise, you have to place the barbell on your upper chest according to the posture shown in the photo. 
  • Then bend your knees slightly and press the barbell upward and stand upright.
  •  It also includes your lower body, core, delts, triceps, and upper pec muscles. 

Military Press – This exercise is almost the same as the barbell push press, all you have to do is to keep your core straight while raising the barbell and hold the rod up and hold for two seconds and then bring it to the chin. You do not have to bend your knees in this.

Keep in mind that the position of your hips is normal, as tilting them forward or backward can put a load on your lumbar spine. 

Reps:

Apply 3 sets of 15,10,8 reps with weight according to your capacity.

2. Seated Overhead Dumbbell Press 

5 Best Shoulder Workout At Home In 2020

For overhead dumbbell presses, you need a bench. In this exercise, your shoulder creates more tension than a barbell. 

When you sit down, your lower body moves into the Relax position and your upper arms fall directly into its contact.

How to do :

  • To do this, sit on the bench with dumbbells in both your hands and balance your feet properly. 
  • Then press the dumbbell upwards with the help of the shoulders as per the photo and then bring it down to the shoulder straight, to create a 90-degree angle between your elbow and shoulders.

Reps:

Apply 3 sets of 12,10,8 reps with weight according to your capacity.

3. Lateral Raises

5 Best Shoulder Workout At Home In 2020

It is considered the second-best shoulder workout at home. There may be some difficulty in doing it in the beginning, but believe me, from the day you learn how to do it properly, you will understand that no one can stop you from making a heavy shoulder. 

It is difficult to learn how to move your elbow forward.

How to do :

  • To do this you first use a lightweight dumbbell, because if you are a beginner, then you will need to learn the right way to do it right now. 

Reps:

Apply 3 sets of 15,10,8 reps with weight according to your capacity.

4. Arnold Press

5 Best Shoulder Workout At Home In 2020

The exercise was named after Hollywood actor Arnold Schwarzenegger. In it, lift the weight according to your ability. If there are beginners then increase the weight gradually, starting with a low weight first.

How to do :

  • To do this, you have to place the dumbbell in front of the shoulder as shown in the photo, and make sure that your palms are inward. 
  • Then slowly move the dumbbell up and palms outward to the position of the overhead press. 
  • Then bring it down slowly. 
  • You have to take care of the position and movement of your palms. 

Reps:

Apply 3 sets of 12,10,8 reps with weight according to your capacity.

5.  Front Dumbbell Raise

5 Best Shoulder Workout At Home In 2020

With this exercise, your shoulders get a shape and they become strong. This causes the hands to face you, creating tension on your anterior deltoids. 

It can also be done with barbell or cable handles, but is more effective than dumbbells, which not only gives you strength but also helps with balance.

How to do :

  • For this, according to the position shown in the photo, you have to hold the dumbbell forward, and then you have to raise one hand and keep the other straight down.
  •  Then do the same with the other hand.
  • Just remember not to use more weight dumbbells, because if your posture is not right then these exercises will not make any sense.

Reps:

Apply 3 sets of 15,10,8 reps with weight according to your capacity.


Apart from this, there are a lot of shoulder workout at home like, 

  • Barbell Upright Row
  • Machine Rear-Delt Fly
  • Seated Overhead Barbell Press
  • Dumbbell Incline Row
  • Shoulder Push-up
  • Rear / Face Pull

But if you only do the above 5 exercises, then you can get a heavy shoulder, but it is important that your position is correct and also use the right weight.

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