
5-Minutes Shoulder Workout At Home: Build Strong Shoulders
FitGAG readers, what’s up! Too often, people overtrain their shoulders but neglect to train their chest, back, arms, and chest. People who exercise at home have a preconceived notion about how equipment can make it easier to gain shoulder strength.
This is false. You need to make your deltoids a priority. You cannot ignore your deltoids if you want to be stronger and more beautiful overall.
Take just five minutes and do this 5-minute shoulder exercise at home.
Total Length: 5 Minutes
Intensity: High
Equipment: No equipment required
Experience Level
Beginner
Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.
Intermediate
Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.
Advanced
Perform this workout four times. After each workout, take a minute to rest and then return to the routine.
5-Minutes Shoulder Workout At Home
Each of the following exercises should be completed in 60 seconds. Then, you can move on to the next exercise. If you need to take a break, rest and get back at it. You should aim to do more reps each time and take fewer breaks during this circuit.
#1 Plank-Ups
Setup
- Lie on your back on a plank with your feet flat on the ground. Your elbows should be at a 90-degree angle to your upper arms.
- Engage your core and ensure your back is straight.
Instruction
- Press your shoulders together and lower down until you almost touch the ground.
- Contract your rear deltoid to return to the starting point.
- Keep your delts tight and continue to do so!
#2 Prayer Pushes
Setup
- Stand with your feet shoulder-width apart.
- Press your hands together as if you were praying.
Instruction
- Push your hands together as hard and high as possible, then raise your hands above your head.
- Return to the beginning position and continue!
#3 Circle Pulls
Setup
- Stand with your feet shoulder-width apart.
- Place your fingers together and lift your arms up to meet your shoulders.
Instruction
- Take your fingers apart as far as you can.
- Rotate your shoulders in a circular motion. For best results, keep your shoulders high.
- Continue pulling apart, and continue this motion until you reach your desired reps or time.
#4 Scissors
Setup
- Stand in a stable position.
- Lift your arms straight up to your sides, palms facing downward.
Instruction
- Cross your arms in front of your body, straightening your arms.
- Next, continue the same pulsing motion while keeping your palms facing upward.
- Continue to alternate the positions of your palms, and then repeat until you reach your desired reps or time.
- With your palms facing downward, raise your hands in front of yourself. Move your arms in a scissor-like motion. To feel the heat, keep your arms raised high.
#5 Y-Ups
Setup
- Stand with your feet shoulder-width apart.
- Start with your hands at your sides, your palms facing downward.
Instruction
- Engage your deltoids and raise your arms to form a “Y” shape.
- Press your deltoids towards the top and return to the original position.
- Repeat!