Men prefer shoulders that feel like boulders. However, women are more passionate about bold shoulders. The content of this article is solely meant to help you with the best shoulder workouts for women. The inventory of workouts attached in this article is capable enough to get you around, full, and big shoulders.
There is no necessity of high-tech equipment, heavyweights, or workouts continuing for longer durations. Leave the machinery to the bodybuilders and just carry out the shoulder workouts for women mentioned in this content at home for a mere 30 minutes regularly.
A Brief Synopsis of Shoulder Muscles.
Shoulder muscles have a different name as well, deltoids. These deltoids, popularly called the delts, are triangular in shape. Each deltoid muscle comes with three heads. In other words, these are the portions of the deltoid muscle which are made from different sets of muscle fibers. Moreover, they have distinct functions to perform as well.
As a matter of fact, the front deltoid is emphasized by front raise movements and all pressing exercises as well. When it comes to the delts positioned laterally, the best shoulder workout to hit them is the lateral raise.
How Do Women Change Their Lifestyles?
Apart from giving you an athletic look, strong shoulders help you throw, punch, carry heavy things, and press objects easily as well. however, the most important benefit lies in the fact that strong shoulders keep you protected from a wide variety of injuries.
Though shoulder joints show impressive mobility, they are counted among the most unstable joints as well. Therefore, it is essential to have strong deltoids as they play a great role in holding the shoulders in position. Moreover, it is undeniable that strong deltoids allow your shoulders to absorb forces, but within a safer limit.
A Perfect Routine With The Best Shoulder Workouts for Women
It doesn’t matter if you have a well-equipped gym at home or you are at a different place, far away from home with literally no equipment except for a pair of rusty dumbbells. This routine, filled with the best shoulder workouts for women requires just the floor and the wall.
Directions
This workout routine consists of two circuits. It is quite easy to perform a circuit. You just need to carry out one set of each exercise present in the group. Moreover, don’t forget to rest between each exercise and ultimately, after carrying one the last one in the group, spare at least a minute or more for rest, according to your convenience. Now, let’s commence with the promising shoulder workouts for women.
Circuit 1.
1. Plank Shoulder Tap.
Carry this out for a total of 3 sets with about 16 to 20 reps.
The first step of this exercise requires you to get into the popular push up position, i.e., place your hands under the shoulders and extend your legs behind. It is necessary for the pelvis to be at right angles to the floor, therefore tuck your pelvis a bit. Brace your abs as well.
In the second step, you need to hold the position you had in the first step and try to tap one shoulder by raising the opposite hand. Keep alternating. Remember, one tap is counted as one rep.
2. Pike Push up.
Carry out 3 sets of this exercise with 10 reps for each.
For the first step, you need a push up position. Moreover, bend your hips and raise your butt into the air to the maximum height possible. Spread your fingers to form a wider area. Now, push the already spread fingers onto the floor to get your shoulders activated.
In the second step, you need to start lowering your head towards the floor till the top of your head touches the floor in a gentle manner. When you lower, it is essential to tuck your elbows towards the sides. Now, get back to the upright position.
3. Superman Y-Raise.
Carry out 3 sets of this exercise with 12 reps for each.
The first step is meant for you to lie on the floor, facedown. Now, raise your arms to the front in order to form a Y. Your thumbs should point up.
In the second step, you need to raise your chest as well as your legs off the ground. It is essential to contract your lower back. Moreover, as you lift your arms up, you need to drive your shoulder blades down and together. Hold onto this position for a moment. Return to the original position, i.e., lying on the floor facedown.
Circuit 2.
1. Bear Push up.
Bear push up requires you to carry it out in 4 sets with 8-10 reps in each.
Start with the push up position. Then, get into a position that is quite similar to the one bear gets into while stretching. In other words, bend your knees and push back your hips. By doing so, your butt gets closer to your heels.
Push yourself in the forward position and start lowering to get into a push up’s bottom position.
Again, get into the bear position.
2. Superman T-Raise.
Carry this out in 4 sets with 12 reps in each.
In the beginning, lie on the floor with your face down. Now, extend your arms out in such a manner that they are at right angles to your sides.
While lifting your legs, get your torso lifted off the floor as well, but simultaneously. Hold this position for a moment and return to the original posture.
Finisher.
Wall Walk Up.
Finish this routine for the best shoulder workouts for women with a wall walk up. Carry it out in 4 sets with 10 reps in each.
The next part of shoulder exercises for women focuses on getting bolder and stronger shoulders with dumbbells.
Dumbbell Shoulder Workouts – Among Promising Shoulder Workouts for Women
1. Seated Dumbbell Press.
If you are selecting a heavyweight, select the one which is safe. For this dumbbell shoulder workout, start with the weight you have selected and sit on a flat bench. Try to sit up tall with your back straight and feet put flat on the floor.
In the next step, keep the dumbbells at your ear level, and don’t forget to hold them lengthwise. Now, start raising your arms with the weight until they are straight. However, don’t lock your elbow joint completely. Bring the dumbbells to your ear levels at a slower pace and repeat.
2. Front Dumbbell Raise.
Begin the workout in a standing position with your knees soft. It is necessary to hold the dumbbells in your body’s front plane with your knuckles forward.
For the next step, start raising the dumbbells without any swing or momentum. Raise them to the level of your shoulders only. Keep your arms straight and lower back to your thighs’ front.
Dumbbells are available on Amazon in a wide variety of weights at affordable prices. CAP Barbell has come up with innovative neoprene coated dumbbell weights to know more on this product.
Final Thoughts
Through a study conducted in 2013, it has been found that shoulder injuries among young softball and baseball players have elevated by almost five times since 2000. The growing demand for shoulder workouts for women cannot be denied in any way.
Moreover, apart from bolder shoulders, shoulder workouts for mass help reduce injury risk. The 30-minutes exercise routines mentioned in this article are meant to help you with sculpted and strong shoulders. Feel free to clear confusion through the comment section.
Through a study conducted in 2013, it has been found that shoulder injuries among young softball and baseball players have elevated by almost five times since 2000. The growing demand for shoulder workouts for women cannot be denied in any way.
Moreover, apart from bolder shoulders, shoulder workouts for mass help reduce injury risk. The 30-minutes exercise routines mentioned in this article are meant to help you with sculpted and strong shoulders. Feel free to clear confusion through the comment section.