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Best Shoulders Workouts With Flat Bench For Women

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About

A flat bench provides a stable surface to perform various exercises, enhancing your workouts' effectiveness.

When targeting shoulders, exercises such as overhead presses and arm raises are commonly used as they effectively engage the deltoid muscle group.

While the exercises themselves suit all genders, preferences may influence their selection, and adjustments to repetitions and weights are made based on averages—such as 5’5”, 140lbs, 34 years old for women, acknowledging individual abilities.

Incorporating specialized movements targeting the deltoids ensures balanced development and improved upper body strength.

This workout aligns with fitness goals tailored to individual needs and equipment accessibility.

The 2 Best Shoulders Exercises with Flat Bench for Women

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Dumbbell Shoulder Press

    Dumbbell Shoulder Press demonstration video — proper form for this exercise.
    SETS LOGGED
    6,772,064
    Shoulders Strength
    99 mScore
    Shoulders
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    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.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 2. Seated Dumbbell Rear Delt Raise

    Seated Dumbbell Rear Delt Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    736,963
    Shoulders Strength
    83 mScore
    Shoulders
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.

    How to do it

    1. Sit on the edge of a bench with a dumbbell in each hand, palms facing in.
    2. Lean forward at your hips at a 40-60 degree angle with your back straight.
    3. Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together.
    4. Lower the dumbbells back to the starting position in a controlled manner.
    Sets, Reps, Weight
    1
    8reps
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

Alternative Workouts

Alternative Shoulders Workouts for Women

Alternative Workouts with Flat Bench for Women