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


Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.


Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.


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


  • 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.
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  1. Press your shoulders together and lower down until you almost touch the ground.
  2. Contract your rear deltoid to return to the starting point.
  3. Keep your delts tight and continue to do so!

#2 Prayer Pushes


  • Stand with your feet shoulder-width apart.
  • Press your hands together as if you were praying.


  1. Push your hands together as hard and high as possible, then raise your hands above your head.
  2. Return to the beginning position and continue!

#3 Circle Pulls


  • Stand with your feet shoulder-width apart.
  • Place your fingers together and lift your arms up to meet your shoulders.


  1. Take your fingers apart as far as you can.
  2. Rotate your shoulders in a circular motion. For best results, keep your shoulders high.
  3. Continue pulling apart, and continue this motion until you reach your desired reps or time.

#4 Scissors


  • Stand in a stable position.
  • Lift your arms straight up to your sides, palms facing downward.


  1. Cross your arms in front of your body, straightening your arms.
  2. Next, continue the same pulsing motion while keeping your palms facing upward.
  3. Continue to alternate the positions of your palms, and then repeat until you reach your desired reps or time.
  4. 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


  • Stand with your feet shoulder-width apart.
  • Start with your hands at your sides, your palms facing downward.


  1. Engage your deltoids and raise your arms to form a “Y” shape.
  2. Press your deltoids towards the top and return to the original position.
  3. Repeat!
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  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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