7 Best Shoulder Workouts for Women with Videos

Dumbbell Shoulder Press

Sit down on a utility bench or military press bench with back support (or standing). Hold a dumbbell in either hand and put the dumbbells right on your thighs. Lift your dumbbells until they reach shoulder height, one by one. Let your thighs help you propel the dumbbells into position during this one of the shoulder workouts for women. Be sure to rotate your wrists to the palms are facing forward for your starting position.

Exhale while pushing the dumbbells up so they touch near the top. Pause briefly in when in your top contracted position and slowly lower your weights down while inhaling to the starting position.

Dumbbell Arnold Press

This is another of the shoulder workouts for women that is best done on an exercise bench with back support. Place a dumbbell in each hand. Your palms should face your body, your elbows bent, and the dumbbells level with your upper chest. Make sure your arms are by your torso, so your starting position resembles the contracted bit of the dumbbell curl.

Raise your dumbbells while rotating your palms so they face forward. Keep lifting the dumbbells so your arms are straight above you while breathing out. Pause briefly at the top before lowering the dumbbells to your starting position while rotating your palms towards you.

Side Lateral Raises

Stand up with your torso straight. Hold dumbbells in each hand with your arms at your side. Your palms should face you.

Keep your torso stationary without swinging and lift your dumbbells up your side, keeping your hands tilted slightly forward (like you are pouring water) and the elbows slightly bent. Continue the motion so your arms are parallel with the floor while exhaling. Pause for a brief second before slowly lowering the dumbbells back to your starting position while inhaling.

Front Lateral Raises

Stand with your torso straight and a pair of dumbbells in your hands. Your palms should be facing your thighs and your arms should be hanging down.

Keep your torso still and lift your left dumbbell forward while slightly bending your elbow and keeping your palms facing down. Keep going until your arm is just above being parallel with the floor while exhaling. Pause at the top and inhale. Slowly lower the dumbbell to your starting position while lifting your right dumbbell at the same time, and alternate arms.

Back Lateral Raises

Lay down on an adjustable bench with a slight incline (around 15 degrees from the floor). Have a dumbbell in each hand and your chest down. Put your palms neutral, so they face your torso while your arms are extended and elbows slightly bent.

Slowly raise your arm to the sides until the elbow reaches shoulder height with your arm around parallel to the floor. Exhale during this portion of the shoulder workouts for women. Try to keep your arm perpendicular with your torso and extended during the movement. Pause at the top contraction briefly before slowly lowering your dumbbell to your starting position while inhaling. Do this with one arm at a time.

Barbell Upright Row

Hold a barbell using an overhand grip slightly closer than shoulder width. Have your arms extended, with your elbows slightly bend and rest the bar on top of the thighs. Ensure your back is straight as well.

Exhale while using the side portion of your shoulders and lift the bar, lifting your elbows up as well as to the side. While raising the bar, keep it close to the body and keep lifting it until it is almost at your chin. Try to drive the motion from the elbows with them always higher than the forearms and a stationary torso. Pause when you reach the top before slowly lowering your bar to the starting position while inhaling.

Dumbbell Shrugs

Stand straight, holding a dumbbell in each hand with your palms facing your torso and your arms extended down. Elevate your shoulders as high as you can while exhaling to lift the dumbbells. Hold this at the top for a second before lowering the dumbbells to their original position. Keep your arms extended throughout the movement and only use your shoulders for the movement.

Shoulder Workout Plan for Beginners

This shoulder workout for women who are beginners starts with a warmup and includes a rest of 60 to 90 seconds between sets.

Do 4 sets (15 reps each) of the dumbbell shoulder press, 3 sets (20 reps) of side lateral raises, 3 sets (20 reps) of front lateral raises, 3 sets (20 reps) of back lateral raises, HIIT cardio, and then stretch.

Shoulder Workout Plan for the Intermediate

Intermediates should rest 45 to 60 seconds between sets.

Do a warm-up then 4 sets (15, 12, 12, 12 reps) of dumbbell Arnold presses, 3 sets (15 reps) of side lateral raises, 3 sets (15 reps) of front lateral raises, 3 sets (15 reps) of back lateral raises, 3 sets (15 reps) of barbell upright rows, HIIT cardio, and stretching.

Shoulder Workout Plan for the Advanced

The advanced workout has 30 to 45 seconds rest between sets or supersets.

Start with a warm-up and then do 5 sets (15, 12, 10, 8, 8 reps) of Arnold presses, 4 sets (10 to 15 reps) of shoulder presses plus side lateral raises, 4 sets (10 to 15 reps) of front lateral raises plus back lateral raises, 4 sets (15 to 20 reps) of upright rows plus dumbbell shrugs, HIIT cardio, and stretching.