Best Shoulders Workouts With Weight Machines For Women
About
This workout focuses on strengthening the deltoids, which are muscles around the shoulder that control movement and participate in many upper body actions.
Targeted exercises, such as overhead presses and lateral raises, are performed using weight machines to ensure stability and correct motion paths.
Weight machines are ideal for beginners to master movement patterns securely, or for advanced practitioners to amplify effort while minimizing stabilizer stress.
Repetitions and weights have been tailored for individuals averaging 5’5” in height, 140lbs in weight, and aged 34 years, acknowledging individual variability in fitness levels to cater to personal progress effectively.
Workout 1
Shoulders
Machine Lateral Raise
15reps15lbs25reps15lbs35reps15lbs45reps15lbs55reps15lbs
Machine Shoulder Press
18reps22.5lbs28reps22.5lbs38reps22.5lbs
Smith Machine One-Arm Upright Row
110reps10lbs210reps10lbs310reps10lbs
Smith Machine Overhead Shoulder Press
112reps25lbs212reps25lbs
Machine Reverse Fly
112reps30lbs212reps30lbs312reps30lbs
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Generate My PlanThe 5 Best Shoulders Exercises with Weight Machines for Women
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1. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs2. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShoulders
Smith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs4. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs5. Machine Reverse Fly
SETS LOGGED337,277Shoulders Strength81 mScoreShoulders
Fly MachineThe Machine Reverse Fly exercise targets your shoulders, focusing on the back of your shoulder. Using a machine makes it easier to control the motion and provides a stable, comfortable position.
How to do it
The Machine Reverse Fly exercise targets your shoulders, focusing on the back of your shoulder. Using a machine makes it easier to control the motion and provides a stable, comfortable position.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs
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