6 At-Home Shoulder Workouts (Plus Stretches)

At-home shoulder workouts are simple, easy, and effective, whether you are looking to tone, strengthen, or build muscle in your shoulders. They can also help improve shoulder stability. These exercises target the deltoid, trapezius, and arm muscles and should be included as part of your weekly workout routine.

For best results, these exercises should be done using weights, like dumbbells, barbells, or a kettlebell. You can also use plastic water bottles filled with water or sand or a bag of rice or dried beans in place of traditional weights. It is important to be aware of any physical conditions or limitations you may have in order to avoid injury, such as deltoid rupture or tendinitis.

For this reason, it is best to consult a doctor prior to starting any new workout plan and to work with a certified personal trainer or exercise physiologist who can help you determine how much weight to use for each exercise.

Shoulder exercises

An at-home shoulder workout can be done 2 to 3 times a week for 2 to 3 sets of 10 to 12 reps each, depending on the exercise. The ideal is to choose 3 to 4 exercises per training session.

It is important to warm up prior to beginning this workout. You can begin with arm circles, starting slow and gradually picking up speed, changing direction halfway through. Jumping jacks are another good option.

Shoulder exercises you can do at home include:

1. Feet elevated push-ups

Feet elevated push-ups are an exercise that helps build strength and endurance in the deltoids, triceps, and biceps. To perform this exercise, use an object like a bench, chair, step platform, or yoga ball to elevate your feet.

Instructions: place your feet on the ball (bench, chair, step platform, etc.) and press away from the floor with your hands, extending your arms and elevating your body (as shown). Keep your hands a bit wider than shoulder-width apart. Engage your core muscles, keeping your back straight and in line with the rest of your body. Bend your elbows until your chest almost reaches the floor, then return to the starting position.

2. Lateral raise

Lateral raises target the deltoid, trapezius, and infraspinatus muscles, increasing muscle strength and endurance. Weights should be used for this exercise, such as dumbbells or plastic water bottles filled with water or sand.

Instructions: stand with your feet hip-distance apart and your arms at your sides with one weight in each hand. Pull your abs in and lift your arms out to the sides, keeping the arms straight and the palms facing down, until you reach the level of your shoulders. Slowly lower the arms back to the starting position.

3. Front raise

Front raises are another great option to target the deltoid and trapezius muscles, helping to build muscle as well as increase muscle strength and endurance. For best results, use weights like dumbbells or plastic water bottles filled with sand. You can also take two bags with handles and place a 1 kg (2 lb) bag of rice in each one.

Instructions: hold one weight in each hand with your arms aligned in front of your body about shoulder-width apart. It is important to keep your arms straight and your abs engaged throughout the exercise. Raise the weights up in front of your body until you reach the level of your shoulders, exhaling as you lift the weights and inhaling as you lower back to the starting position.

4. Plank with alternating arm lifts

Plank with alternating arm lifts is considered a full-body exercise, working to enhance strength and stability of the deltoids, abs, core, and other muscles like the biceps and triceps. This exercise does not require weights.

Instructions: start lying face down on the floor and lift up to a plank position, supporting yourself on your hands and your toes with your glutes tight and your abs pulled in. Keep your neck straight and your head in line with your spine. Lift one leg while extending the opposite arm out in front of you, keeping the elevated leg aligned with your body.  Lower the raised arm to the starting position, then lift the same arm out to the side while keeping the leg elevated. Perform 10 to 15 reps before switching sides. This exercise is not performed in sets, however if your goal is to build muscle strength you can try doing 2 to 3 sets of 10 to 15 reps each. To make this exercise easier, keep your feet on the ground instead of elevating the leg.

5. Shoulder press

The shoulder press helps develop and strengthen the anterior and lateral deltoid muscles in addition to working the triceps, trapezius, and upper pectorals. It is a great option for people who want to increase the size of the shoulders. This exercise should be done using weights, such as dumbbells or plastic water bottles filled with sand. You can also take two bags with handles and place a 1 kg (2 lb) bag of rice in each one. 

Instructions: sit on a bench or chair and hold the weights overhead in the shape of a goalpost, with your elbows bent at 90 degrees and your palms facing out (see image). It is important to keep your back straight and your abs engaged throughout the exercise. Press the weights up until your arms are straight overhead, then return to the starting position.

6. Upright row

The upright row is an exercise targeting the deltoids, trapezius, and upper pectorals, working to strengthen these muscles and prevent muscle imbalance. Weights should be used during this exercise, such as a barbell, dumbbells, or plastic water bottles filled with water or sand. 

Instructions: stand with your feet shoulder-width apart. Hold the barbell out in front of you with an overhand grip (palms facing in toward the body), keeping your back straight and your abs pulled in. Pull the bar up, raising your elbows to the level of your shoulders. Return to the starting position.

Post-workout stretching

Stretching is an important part of an at-home shoulder workout because it helps relax and tone the muscles, increase blood flow and flexibility, and prevent injury.

1. Overhead triceps stretch

This stretch, which can be done sitting or standing, targets the deltoids, trapezius, pectorals, and spine. 

Instructions: raise one arm overhead. Bend at the elbow and rotate the hand so that your palm is facing your back. Using the other hand, gently pull the elbow toward the head to stretch the triceps. Hold for 20 to 30 seconds and repeat on the other side. This stretch only needs to be done once on each side.

2. Cross-body shoulder stretch

The cross-body shoulder stretch targets the shoulder muscles and the biceps. 

Instructions: stand with your feet shoulder-width apart with a soft bend in your knees. Cross your right arm in front of your body at shoulder level. Hold the right arm in place with your left arm, pressing your right arm into your chest. Hold this position for 20 to 30 seconds and repeat on the other side. Do 3 to 4 reps on each side.