The best at-home shoulder workout ever! Carve incredible shoulders with just your dumbbells

• Dumbbell Military
• Dumbbell Upright Row
• Deltoid Lateral Raises
• Deltoid Front Raises
• Deltoid Rear Raises

 

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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“You want me to do HOW MANY reps??” 

The first time someone told me about this shoulder workout – I’m not gonna lie – I thought it was a joke! “You want me to do how many deltoid flies??” And then I realized my buddy was serious. 3 sets of 100.

Little did I know this would rapidly become one of my very favorite shoulder workouts! Probably the best one that I’ve found for carving out incredible definition in the upper arm. Try it out- it’s sure to add some variety in your workout routine.

Get ready for the challenge. We’re going to be doing some serious reps with this one… hope you’re as excited as I was.

 

To take your shoulders to the next level, you need a plan of attack with a great shoulder workout to target the right areas.

Looking to build mass? Use dumbbells of a fairly heavy weight for some exercises like military press, lateral raise, and upright row.

Want better shoulder definition? Choose a moderate amount of weight for a moderate amount of reps with dumbbells.

Need to learn technique? Use light weights and master appropriate position and proper motion before increasing. 

Want a good workout to mix things up and challenge your shoulders? Try this at-home shoulder workout with 100 reps of each of the best shoulder exercises. Trust me- you have to give this one a shot. 

HOW CAN I MAKE MY SHOULDERS LOOK WIDER?

In order to make your shoulders appear wider, you need to include shoulder exercises that target each of the 3 heads of your deltoid muscle: the front, middle, and rear-deltoid. 

Use slightly different angles of your exercises to emphasize each part of the muscle during your workout. The front and middle deltoid are easier to target with chest and shoulder-pressing exercises. Likely you’ll need to shift the weight more to the back to target your rear deltoids to get that phenomenal shoulder-definition you are after. There are great variations of exercises to get you there- such as a standing barbell press behind your neck, rear deltoid fly, and reverse machine flys. 

Check out this workout below- it’s sure to give your deltoids some great results. 

 

• Stand normally and hold a dumbbell in each hand with arms hanging in front of you, palms facing in. 
• Keep your arms straight and lift the weights up to shoulder level, about horizontal to the floor.
• Slowly return dumbbells back down to starting position.

• Sit on the edge of a bench with your knees bent and legs together with feet flat on the floor.
• Keep your back straight while you lean slightly forward.
• Grab a dumbbell in each hand. Keep your arms hanging down with palms facing in for your starting position. 
• With a slight bend at your elbows, lift the dumbbells straight out to the sides until your arms are shoulder-height and parallel to the floor. 
• Slowly lower the dumbbells back to starting position.