Best Shoulders Workouts With Garage Gym To Get Lean And Burn Fat

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 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 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 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 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 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 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 Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

How to do it

1. Stand with the barbell perpendicular to your body.
2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
3. Grip the bar with your palms facing each other and elbows close to your sides.
4. Brace your core and press the bar upward and forward.
5. Lower the bar back to the starting position and repeat.

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 Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
3. Keep your right forearm vertical and your elbow tucked to your side.
4. Brace your core and push the barbell upward until your arm is fully extended.
5. Slowly lower the barbell back to the starting position and switch to your left arm.

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.

The Standing Single Arm Dumbbell Shoulder Press works your shoulder muscles and helps improve stability by focusing on one side at a time. This standing exercise also engages your core for better posture and balance.

How to do it

1. Stand with feet hip-width apart and slightly bend your knees.
2. Hold a dumbbell in one hand at head level, palm facing forward.
3. Engage your core and keep your back straight.
4. Press the dumbbell overhead using your shoulder muscle.
5. Optionally, place your opposite hand on your hip for stability.
6. Pause at the top, then slowly lower the dumbbell back to the starting position.
7. Complete the desired number of reps, then switch sides and repeat.