10 of the Best Shoulder Exercises to Do at Home
To do these shoulder exercises from the comfort of your home, all you need is a pair of weights or a resistance band. Start with lighter weights, and lift progressively heavier ones as you become stronger.
Benefits: This engages your anterior deltoids without any equipment. Kelley explains that it’s also great for enhancing shoulder stability, since it utilizes the shoulders in a closed-chain movement, meaning your hands and feet are in a fixed position throughout the exercise.
- Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart.
- Walk your feet in towards your arms about eight to 12 inches so your hips are lifted slightly toward the ceiling. This is the starting position.
- Lower your hips and keep your body in a straight line as you drive your shoulders forward to hover over your wrists.
- Reverse the movement to return to the starting position, and repeat.
How to Use Nutrition to Build Better Shoulders
As with every muscle group, exercising your shoulders requires proper fuel. “Eating a healthy diet with sufficient amounts of protein will facilitate muscle recovery and growth,” Thieme says. “Studies show that consuming protein — particularly whey protein — immediately after you work out can help maximize muscular gains.”