Best Advanced Shoulders Workouts For Women

The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.

How to do it

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees slightly and hinge forward at the hips until your torso is at a 90-degree angle.
3. Keep your elbows bent and raise the dumbbells out to the sides until they reach shoulder height.
4. Squeeze your shoulder blades together at the top of the lift and then lower the dumbbells back down slowly.

The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.

How to do it

1. Grab a pair of dumbbells.
2. Lie chest-down on an incline bench with your knees slightly bent.
3. Hold the dumbbells in front of your shoulders, palms facing forward.
4. Keep your elbows slightly bent and back straight.
5. Lift the dumbbells out to the sides until shoulder height, squeezing your shoulder blades together.
6. Lower the dumbbells back to the starting position slowly.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.

How to do it

1. Adjust the pulley to the lowest position and attach a handle.
2. Stand with feet shoulder-width apart, facing the pulley with your left side.
3. Grab the handle with your right hand, keep your palm facing in.
4. Tighten your core to maintain a straight back.
5. With a slightly bent elbow, raise the handle to shoulder height while rotating it slightly upwards.
6. Lower the handle back to the starting position and repeat on the other side.

The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.

How to do it

1. Stand upright holding a dumbbell in each hand at waist height, palms facing inward.
2. Keep your arms slightly bent and lift the dumbbells in front of you to just above shoulder height.
3. Lower the dumbbells back to waist height, maintaining a neutral back.

The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

How to do it

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
3. Bend your elbows and keep them close to your sides.
4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
5. Lower the dumbbells back to the starting position.

The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing in at your hips.
3. Tighten your core by breathing deeply and engaging your abs.
4. With a slight bend in your elbows, raise the dumbbells to the sides until they reach shoulder height.
5. Lower the dumbbells back to the starting position in a controlled manner.

The Cable Face Pull is an exercise that strengthens your shoulder muscles, especially the rear deltoids. It uses a cable machine, allowing you to easily control the resistance by adjusting the pulley height or your distance from the machine.

How to do it

1. Set the pulley to chin height and attach a rope.
2. Stand with one foot slightly in front of the other and grip the rope with both hands.
3. Step back until the cable is taut, with your arms extended.
4. Keep your arms parallel to the ground and engage your core as you pull the rope towards your chin, letting your hands move apart slightly.
5. When the rope is in front of your chin, return to the starting position.

The handstand push-up is a challenging exercise that strengthens the shoulders, arms, and core while in a handstand position against a wall. It's designed for those with advanced fitness levels looking to improve upper body strength and balance.

How to do it

1. Stand a foot away from a wall and place your hands shoulder-width apart.
2. Jump up, bringing your feet to the wall while keeping your body straight.
3. Lower your head towards the ground by bending your elbows.
4. Avoid moving your neck, keeping the movement steady and controlled.
5. Push back up by straightening your elbows to return to the starting position.

The Kipping Handstand Push Up is a modification of the standard Handstand Push Up that targets your shoulders. By using a kick from your legs, you can gain momentum, making it easier to perform the movement while engaging your upper body.

How to do it

1. Place your hands outside shoulder-width, a foot from the wall.
2. Kick your legs to bring your feet up, resting your heels against the wall.
3. Lower your head towards the ground by bending your elbows.
4. Pull your knees towards your chest as you lower down.
5. Keep your neck steady and controlled throughout the movement.
6. Push your legs and extend your elbows to return to the starting position.

The Seated Barbell Shoulder Press is an exercise that strengthens your shoulders while seated for better balance. This helps you focus on lifting the weight without using your legs for support.

How to do it

1. Sit upright on a bench with your feet flat on the ground.
2. Hold the barbell with both hands outside shoulder width above your head.
3. Lower the barbell to your upper chest by bending your elbows.
4. Push the barbell back up to the starting position.

The Push Press is a dynamic exercise that strengthens your shoulders and upper body. It's similar to a Thruster but focuses less on the legs. This exercise helps build power and coordination for overhead movements like the Jerk.

How to do it

1. Set the barbell just below your shoulders and grip it with both hands.
2. Position the barbell on your shoulders and step back with feet shoulder-width apart, slightly turned out.
3. Bend your knees slightly ('dip') and then push upward with your legs and arms to lift the barbell overhead.
4. Ensure the barbell is aligned with your ears before lowering it back to the starting position.

The Turkish Get Up is a full-body exercise that builds strength and stability. It primarily works the shoulders, core, and legs through a series of movements from lying down to standing up while holding a weight overhead.

How to do it

1. Lie on your back with your left leg straight and your right knee bent, foot flat on the ground.
2. Extend your right arm straight up over your shoulder and place your left arm flat on the ground at a 45-degree angle.
3. Roll onto your left elbow, then your hand, and sit up while keeping your right arm above you.
4. Lift your hips and swing your left leg underneath, moving to a tall kneeling position.
5. Stand up straight, then reverse the steps to return to the starting position.

The Pike Push Up is a challenging bodyweight exercise that works mainly on your shoulders. By lifting your hips high, you shift more weight onto your shoulders, helping to build strength and stability.

How to do it

1. Start in a pike position with your hands under your shoulders and hips raised high, feet hip-width apart.
2. Bend your elbows to lower your head toward the ground while keeping your hips high.
3. Push back up to the starting position.

The Handstand Hold is an exercise that helps strengthen your shoulders and improve your balance. It involves holding a handstand position against a wall, which is great for building stability and coordination.

How to do it

1. Stand facing a wall for support.
2. Place your hands on the ground, shoulder-width apart, about one foot away from the wall.
3. Kick your legs up and press your feet against the wall.
4. Keep your arms, body, and legs straight, and hold the position for a set time.