Shoulder Routine at Home

Shoulder Routine At Home

Staying fit is important, why? I think it is obvious to know those reasons. But do you know what is for many the most complicated part of exercising? The part where you should take the initiative to go to the gym. If this is your case, our recommendation is that you “bring the gym to you”. By this we mean starting a workout at home, is it possible? Of course, it is and with this shoulder routine at home you will discover that training can be as intense as the one you do in a gym.

Shoulder Routine At Home

For this routine to take effect, you have to take into account two things… The first is that this is a circuit routine. Which means that you must give between 4 to 5 laps once you finish the realization of all the exercises that we will show below. The second thing you should keep in mind is that to get good results in any routine, you do not need to go to the most expensive gyms, NO! What you need is to eat well. If you develop a good diet that complements your training, be sure that muscles will be left over. That said, now if we can start the list of exercises that make up this shoulder routine at home.

You may also be interested in reading “Arm Exercises at Home – How to Do Arm Exercises at Home”.

List of exercises for this shoulder routine.

Next, we will see each of the exercises that make up this circuit. In addition to seeing identified the number of repetitions that have to be done for each exercise.

Shoulder Press (12 repetitions).

To start strong this routine of shoulders at home, let’s take some object that serves us weight. It can be anything solid with a certain weight and that has good grip. For example, some bottle of liquid soap, although it is also valid to use dumbbells if you have them at home. Once we have the weight at our disposal, what we will do is hold it firmly with our arms, which will be placed in “L (ele)” with the knuckles facing the ceiling.

With correct posture, what follows is exercise or movement. Which consists of lowering and raising the weight in our hands slowly. It is not necessary to go to the races, this is not a competition, the slower and more controlled the movement, the better worked the exercise will be. It is important that the weight we use is something that we can control, in order to perform the exercise while maintaining good technique. If you have trouble raising your arms, it is because you are using excess weight.

Front / Lateral Raises (12 repetitions).

Pay attention to this exercise, because posture and control are key to be able to do it correctly. The first thing you have to do is place one of your arms on one side of your body, and the other must be in front. Once that is done, you must raise your arms until it is perpendicular to the body. Forming an “L” in the air with both arms, remember that both rise at the same time. Once you achieve that, when you go down you must change direction both arms, that is. The one that had a side will now be in the front, and the one in front to a side.

The exercise is done by sandwiching the arms between both directions. And it is counted as 1 repetition only when you return to the starting position. From your arms.

Surely you want to read “Shoulder exercises – How to do shoulder exercises”.

Upright Row (12 repetitions).

At the moment quite intense the routine of shoulders at home, however the rest still does not arrive. For this exercise you just have to raise the weight on your arms to the height of the chin or chin.

While it is simple exercise, it is crucial that when you execute it, when you raise your arms, you do it trying to raise your elbows, not your wrists. That means that the weight will be lifted not by the help of your wrists, but as a consequence of trying to raise your elbows. That is why it is so important to use a weight that you master for the realization of these exercises.

Rear Delt Fly (12 repetitions).

And to conclude with this shoulder routine we have to work the posterior (back of the shoulders). To do this you just have to tilt the trunk forward and hold the weight where the palms of your hand face back.

The exercise consists of lifting the weight to the height that our body allows, maintaining a constant controlled movement. It is not necessary to force ourselves to reach higher if our body does not allow it.

In this way we conclude with the writing of this article, I hope you are encouraged to put into practice this shoulder routine at home, which if followed religiously, will allow you to enjoy powerful shoulders.


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