Best Shoulders Workouts With Weight Machines For Women

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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

The 5 Best Shoulders Exercises with Weight Machines for Women

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

1. Machine Lateral Raise
SETS LOGGED
561,098
Shoulders Strength
92 mScore
Shoulders
Shoulder Shrug Machine
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.
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, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
2. Machine Shoulder Press
SETS LOGGED
1,196,498
Shoulders Strength
94 mScore
Shoulders
Shoulder Press Machine
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
3. Smith Machine One-Arm Upright Row
SETS LOGGED
86,130
Shoulders Strength
89 mScore
Shoulders
Smith Machine
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.
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, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
4. Smith Machine Overhead Shoulder Press
SETS LOGGED
318,975
Shoulders Strength
77 mScore
Shoulders
Smith Machine
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
5. Machine Reverse Fly
SETS LOGGED
337,277
Shoulders Strength
81 mScore
Shoulders
Fly Machine
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.
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, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions