Best Shoulders Workouts With Garage Gym 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 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 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 Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a dumbbell in each hand at shoulder height.
3. Press the dumbbells overhead by engaging your shoulders.
4. Pause briefly at the top, then lower the weights back to shoulder level.
5. Keep your core tight to protect your lower back.

The Arnold Dumbbell Press is an exercise that mainly works your shoulders. It involves lifting dumbbells while rotating your palms, providing a more comfortable and effective movement compared to a regular shoulder press.

How to do it

1. Sit on a bench with a slight incline.
2. Hold dumbbells at shoulder height with palms facing you.
3. Keep your elbows close to your sides and shoulders back.
4. Press the dumbbells overhead while rotating your palms to face away from you.
5. Lower the dumbbells back to shoulder height, rotating your palms back to the starting position.

The Front Plate Raise is a great exercise to strengthen the front of your shoulders. By using a weight plate, you can effectively work your anterior deltoids while keeping the movement smooth and controlled.

How to do it

1. Stand upright and hold the sides of a weight plate in front of your waist.
2. Keep your arms slightly bent and raised the plate to just above shoulder height.
3. Lower the plate back to the starting position, maintaining a neutral back throughout.

The Iron Cross is a full-body exercise that works multiple muscle groups by combining an arm raise with a squat. It helps strengthen your shoulders and lower body while improving overall stability.

How to do it

1. Stand with your feet shoulder-width apart and slightly turned out.
2. Hold a pair of dumbbells with your arms raised parallel to the floor.
3. Keep your weight balanced as you squat down, bending your knees and pushing your hips back.
4. Ensure your knees point slightly outward, aligned with your toes.
5. Brace your core to keep your back straight throughout the movement.
6. As you squat, bring your arms forward so your palms face each other.
7. Return to the starting position and repeat the exercise.

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.

The Side Laterals to Front Raise is an exercise that targets different parts of your shoulders. You lift weights out to the sides and then bring them in front to work your shoulder muscles more effectively.

How to do it

1. Stand with feet shoulder-width apart.
2. Hold dumbbells at your hips with palms facing in.
3. Engage your core and keep your back straight.
4. Raise the dumbbells to the side until they're at shoulder height.
5. Bring the weights together in front of you with arms extended.
6. Lower the weights back down in a controlled manner.

The Barbell Front Raise focuses on strengthening the front shoulder muscles. This exercise helps improve shoulder strength and endurance while promoting better shoulder health.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with both hands at shoulder width, palms facing you, and elbows slightly bent.
3. Raise the barbell in front of you until it is level with your shoulders.
4. Pause for a moment, then lower the barbell back to the starting position.
5. Keep your core engaged and maintain good posture throughout the movement.