5 Best Shoulder Exercises for women l at Gym, Beginners
Angelina Jolie is known for her 90 degree shoulders and beautiful shoulder lines. These are always considered an important factor in creating a great clothing fit, and many women aspire to improve them. In addition, the shoulders are a key for improving health and confidence, not just appearance.
These 5 exercises are perfect for women who want to strengthen their shoulder muscles and create a naturally defined and elegant shoulder line, just like Angelina Jolie. Try the routines below to boost the health and function of your shoulders.
Here's 5 Best Exercises for Women at Gym
- Shoulder Press Machine
sets : 3
reps : 15 - Dumbbell Shoulder Press
sets : 3
reps : 15 - Dumbbell Lateral Raise
*Easier sub : Air Lateral Raise
sets : 3
reps : 15 - Pec Deck Rear Delt
*Easier sub : Shoulder Horizontal Adduction
sets : 3
reps : 15 - Dumbbell Front Raise
sets : 3
reps : 15
I generated shoulder workout routine for women with Planfit, and you can get more personalized workouts on Planfit.
Why shoulder exercises are needed for women? Benefits of shoulder exercises for women.
The benefits of shoulder exercises extend far beyond aesthetics. They offer a wide range of advantages for your overall well-being.
- Better Posture: Working on your shoulders helps you stand up straighter. You'll notice less slouching when sitting or standing.
- Sleeker Look: Shoulder workouts help shape and tone, giving you that model-like shoulder line. You'll notice your clothes fit better and you'll feel more confident, like you're ready for a photoshoot!
- Pain Relief: Many women feel shoulder and neck pain. Doing shoulder exercises can help ease this pain by strengthening those muscles, making you feel more supported and comfy.
- Everyday Mastery : Building strong shoulders enhances your daily life. These muscles come into play when lifting objects and engaging in physical activities, and by fortifying them, you gain a newfound ease in performing a variety of tasks.
- Improved Balance: When you have strong shoulders, your whole upper body feels more balanced. It's like having a sturdy foundation. You'll notice you're less wobbly and feel more grounded in your daily activities.
5 Shoulder Exercises for Women : How to, proper form, Tips
1. Shoulder Press Machine
- Starting Position
1. Sit down on the shoulder press machine and adjust the seat height so that the handles are at shoulder level.
2. Grasp the handles with an overhand grip, and position your elbows slightly below your shoulders.
3. Ensure that your feet are flat on the floor and your back is straight.
- Form
1. Exhale as you press the handles up slowly and in a controlled manner until your arms are almost straight.
2. Hold at the top for a moment and then slowly lower the handles back to the starting position.
3. Continue for the desired number of repetitions.
- Coach's Tips
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
You can see details Here, and can get alternative exercise for this on Planfit
2. Dumbbell Shoulder Press
- Starting Position
1. Stand with your feet shoulder-width apart and your core engaged.
2. Hold a pair of dumbbells at shoulder level, with your palms facing away from your body and your elbows bent.
- Form
1. Press the weights up above your head while exhaling, keeping your wrists straight and your core engaged.
2. Lower the dumbbells back down to shoulder level while inhaling.
- Coach's Tips
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
You can see details Here, and can get alternative exercise for this on Planfit
3. Dumbbell Lateral Raise
- Starting Position
1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a dumbbell in each hand with your arms by your sides and your palms facing inward.
- Form
1. Keeping your chest up and core engaged, lift the dumbbells out to the sides in a controlled manner.
2. Raise the dumbbells until they are level with your shoulders, and then lower them back down to the starting position.
- Coach's Tips
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
If you're having difficulty with this exercise?
Here's a slightly easier alternative for the same muscle group: Air Lateral Raise
You can see details Here, and can get alternative exercise for this on Planfit
4. Pec Deck Rear Delt
- Starting Position
1. Sit upright on a flat bench with your feet flat on the floor.
2. Take a dumbbell in each hand and hold them at shoulder-height, with your elbows bent and palms facing forward.
- Form
1. Push the dumbbells up, extending your arms until they are straight above your chest.
2. Slowly lower the dumbbells to the starting position.
- Coach's Tips
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
If you're having difficulty with this exercise?
Here's a slightly easier alternative for the same muscle group: Shoulder Horizontal Adduction
You can see details Here, and can get alternative exercise for this on Planfit
5. Dumbbell Front Raise
- Starting Position
1. Stand up straight with a dumbbell in each hand, palms facing your body.
2. Bend your elbows slightly and let your arms hang down in front of you, palms facing each other.
3. Keep your back straight and your core engaged throughout the exercise.
- Form
1. Keeping your elbows slightly bent, raise the dumbbells up in front of you until your arms are parallel to the floor.
2. Hold this position for a few seconds before slowly lowering the dumbbells back to the starting position.
3. Make sure to keep your arms straight throughout the movement.
- Coach's Tips
It is an essential exercise for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
You can see details Here, and can get alternative exercise for this on Planfit
