Last Updated on June 4, 2020
Do you want tight, defined shoulders and arms?
Are you looking for new shoulder exercises to add to your arm workout routine?
If so, you are in the right place.
The shoulder exercises for women I’m going to share with you today will help you get results quickly. (yay!)
So many ladies want noticeable definition in their arms so I started a series of arm workouts for women. Last week, I shared a bicep workout to kick off the series.
Today, we’re focusing on exercises that target the shoulders.
HOW TO TRAIN SHOULDERS WITH EXERCISE
The shoulders are very important and often overlooked… The key to getting defined, sexy arms is to train your shoulders along with your biceps and triceps.
The biceps and triceps act as agonist or antagonist… meaning when one group is worked, the other is relaxed.
Shoulder workouts are important because they help activate more muscles in both your biceps and triceps.
The muscles in your shoulders are attached to a ball-and-socket joint, you can train using 360 degrees of motion.
By utilizing different angles you’ll be able to hit all of the secondary muscles in your upper body that other arm exercises miss. That means better results for you!
See 6 of the best shoulder exercises in action in the video below.
Because we’re lifting weight with our arms extended out, it’s best to use lighter weights.
For these shoulder exercises, I would say use a max of 5 pounds for women and 10 for men.
When training your shoulders, you don’t have to lift heavy to get results… High numbers of reps using light weights will help you build lean muscle and notice results quickly.
THE SHOULDER EXERCISES
Front Extensions
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
Chicken Wings
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
Shoulder Fly
Hold your dumbbells down by your sides, with palms facing your legs. There should be a slight bend in your elbows. This is your start position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Side Extensions
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Scarecrow Extensions
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
Single Leg Fly
Holding dumbbells, balance on one leg and lean over as your back leg lifts up and arms extend down. This is your start position. Draw your elbows back and up while keeping your abs in tight and maintaining balance. Lower your arms back down to the start position to complete one rep.
SHOULDER EXERCISE INSTRUCTIONS
Here’s how to turn these shoulder exercises in a shoulder workout…
- First, warm up with some light cardio and arm stretches. For cardio at home try jumping jacks or high knees. If you’re at a gym you can walk on a treadmill for 5 minutes.
- For arm and shoulder stretches, sign up as a VIP. As a VIP you’ll get a free downloadable stretch guide and over a dozen+ other free resources, too.
- After you’re warmed up, you’re ready to begin.
- Start with the first exercise and repeat it 15 times. After you’re done, quickly move on to the next shoulder exercise.
- After you’ve finished all of the exercises you’ve done 1 set or round. Do 3 full sets of all the exercises to complete this shoulder workout routine.
- After you’re done, cool down with some arm, upper back, and shoulder stretches and you’re all set.
After you’re done rocking these shoulder exercises, leave me a comment and let me know if you felt the burn.
I’ll see you next time.
Your Coach and Biggest Cheerleader –
xo
P.S. If you liked this workout you’ll love my Mind Right, Body Tight® Weight Loss Workout program.
It’s the easiest, yet most effective workout program I’ve ever made. Check it out and get started here.
I like the excercises you teach and we’ll explain, thank you for sharing your story and your experience
That you Alba!!! That means the world to me. I’m so happy to hear you enjoy my work. xo CC
Very good information is there on your blog. It is very useful to me. Thanks for sharing this information and keep share good information on your blog.
I was hoping to see water shoulder excerises. I swim 1-2 miles a week. I guess I should do those darn excerises from the physical therapist.
I’ve never done any water workouts and never will as that’s not my thing. But you can do these exercises in water if you want.
Hi! Love this workout like all you create and share. You are always tops!! So, thank you, first of all 🙂 Now, I have a question regarding the difference between Shoulder Fly and Side Extensions… is it the angle formed by the elbows? I seem to be missing it and get both moves confused as the same 🙁 Thanks in advance for your answer!
Hi! The side extensions have a straight, locked elbow and extend up in line with the shoulders. The Shoulder Fly there’s a slight bend in the elbow and should have more of a ‘flapping’ movement. xo CC
I surely love this routine…
Awww yay! Thanks for letting me know. xo CC
Love your exercises!! So far I’ve done your arm workout, standing ab workout and one of the booty/thigh workouts. And now I’ve added this one to my routine.
I’m starting with 3 lb weights for my shoulders and I’m excited to see myself progress to 5lb weights. The scarecrow exercise is the hardest one for me! I’m curious which muscle that one targets?
Thanks again!
Thank you 🙂 Scarecrow extensions target the shoulders, tricep and upper back/bra strap area. xo CC
I love this workout. My question is that some of the workouts have the same movements such as the scarecrow extensions. If you do it one day for the shoulders, is it okay to do it the next when I see it in another workout?
Thanks so much! I would never do the same exercise 2 days in a row. xo CC
These are great shoulder exercises especially for someone who’s just starting out…like me! I’m not sure what the difference is between the shoulder fly and the side extensions?
Nevermind….I just noticed that you already answered the question in a previous comment…..must have missed that one 🙂
I’m glad you found the answer you were looking for.