Shoulder workout at home without weights and dumbbells

Home Shoulder Workout

Shoulder workout at home without weights and dumbbells, Tarun, letztrend


Who wouldn’t want to seem strong and healthy, have perfect posture, and exude confidence? Well, count me in! So what if I told you all this could be achieved by broader, bigger shoulders? And, it only takes a month of coaching either at the gym or home. Seriously, check it out! But before bulking up your shoulders, it’s useful to figure out how they work. So look at these following shoulder workout at home.

Anatomy of shoulder

Shoulder workout at home without weights and dumbbells, Tarun, letztrend

Your shoulder muscle (aka deltoid muscle) is made up of three sets of muscle fiber. The anterior cover your shoulder joint on the front, the lateral covers the joint from the side, and the posterior deltoid is located on the backside of your shoulder joint. The foremost deltoid causes you to both flex and turn your arms. Thanks to the lateral, you can reach out to the side. As for the posterior deltoid, it helps you to extend your arm to back and rotate it. The following exercises work all three muscles and can help you get a broader, more defined shoulder in a month.



1. Shoulder pushups

Shoulder workout at home without weights and dumbbells, Tarun, letztrend

The shoulder pushup is a variety to the pushup that builds quality and dependability in the shoulders and rear arm muscles. Playing out the activity in a more upstanding position will focus on the shoulders more than the chest.


1. Start in a standard pushup position with your hands marginally more extensive than shoulder-width separated and elbows totally bolted out.

2. Shoot your hips towards the roof and plant your toes into the ground so your body appears as though an upside-down ‘V’.

3. Gradually lower the top of your head towards the ground. When your head is going to reach the ground, delay, and afterward press back up to the beginning position.



2. Bodyweight Lateral Raises

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Presently, we focus on the side portion of your shoulder which helps give it that additional width. This head of the delt is principally responsible for shoulder abduction or at the end of the day simply raising your arms out to the side yet given that we don’t have weight to perform customarily sidelong raises. So we can bargain by utilizing our body weight and utilize a towel for this activity.


  1. Lay your forearm against a material or towel place on a smooth divider or edge of the doorframe.
  2. ย Make a little move to the side of the divider and afterward fit your body against it.
  3. At that point, you just need to emulate a side lateral raise by sliding your forearm up and down to raise your body back all over, at that point repeat.



3. Rear Delt Row

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Next, it’s an ideal opportunity to move our accentuation onto the back delts. This muscle bunch capacities to help pull the arm back behind the body. What’s more, gives our shoulders that adjusted, 3D look we’re after. However, are sadly a significant troublesome muscle to prepare at home. We’ll adequately do as such in this exercise, in any case, by performing a back delt column by utilizing the bedsheet arrangement that I’ve appeared in my other home exercise articles


  1. Fold the sheets over your hands, remove a couple of steps from the entryway, and recline until there’s a strain in the sheets.
  2. With your palms confronting downwards, play out a column by pulling your elbows back beyond what many would consider possible to raise your body up.
  3. And afterward, control your body down until your arms are straight.
  4. Repeat



4. Plank raise tap crunch

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This bodyweight move is another good closed-chain exercise for shoulder stability. The plank crunch part of the move is also working your core, so that means your hip flexors, your abs, inner and outer, your back, and of course your glutes, hams, and quads.



  1. Start in a straight arm plank position with your shoulders stacked above your hands and feet hip-width apart.
  2. Extend your right arm forward, then place it back down into the plank.
  3. Extend your right arm to the side, then place it back down into the plank.
  4. Keep your body in a straight line as you reach your opposite (left) arm under your body, pull your right leg toward your core, and tap your right foot with your left hand.
  5. Return to the plank position.
  6. Do all of your reps, then repeat on your opposite side.




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