Everyone desires a fit, healthy, and toned body. Bodybuilding is a sport that enables you to achieve a powerful, muscular, and aesthetically pleasing physique. While some may hit the gym regularly for training, others may find it challenging to maintain a consistent gym routine. For those unable to make it to the gym regularly, we've designed a beginner-friendly workout program that you can do at home.
All you need is a pair of dumbbells with a moderate weight of 5 or 10 kilograms, depending on your ability. If dumbbells are not available, you can use water bottles as substitutes. Start with one-liter bottles and gradually progress to two-liter bottles. The weight doesn't have to be heavy initially. Rest between sets should be 60 to 90 seconds for optimal results.
Let's dive into the shoulder muscle exercises:
1. Dumbbell Shoulder Press
- Sets: 4
- Repetitions: 12
- Sit on a chair or stand upright holding a dumbbell in each hand at shoulder height.
- Lower the dumbbells until they are aligned with your shoulders, then press them upwards.
- Squeeze your shoulder muscles at the top of the movement and hold for two seconds.
2. Front Dumbbell Raises
- Sets: 4
- Repetitions: 12
- Stand with feet shoulder-width apart, holding dumbbells in front of your thighs.
- Lift the dumbbells forward until they are at shoulder height.
- Squeeze your front shoulder muscles at the top of the movement and hold for two seconds.
3. Lateral Dumbbell Raises
- Sets: 4
- Repetitions: 12
- Stand with feet shoulder-width apart, holding dumbbells by your sides.
- Lift the dumbbells out to the sides until they are at shoulder height.
- Squeeze your side shoulder muscles at the top of the movement and hold for two seconds.
4. Rear Dumbbell Raises
- Sets: 4
- Repetitions: 20
- Bend forward at the waist, holding dumbbells with arms hanging down towards the floor.
- Lift the dumbbells out to the sides until they are parallel to the ground.
- Squeeze your rear shoulder muscles at the top of the movement and hold for two seconds.
Shoulder Muscles Training Schedule for Beginners at Home
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 4 | 12 |
| Front Dumbbell Raises | 4 | 12 |
| Lateral Dumbbell Raises | 4 | 12 |
| Rear Dumbbell Raises | 4 | 20 |
Also, Check Out:
- Shoulder Muscle Exercises for Beginners at Home: Get Started Today!
- Beginner Back Muscle Exercises at Home: Strengthen Your Back Easily
- How To Get Hard Muscles simple guide
- Vitamins and Muscle Recovery: A Comprehensive Guide
- How to build bigger chest muscle in 8 weeks full program
Start your journey to stronger, sculpted shoulders today with these simple yet effective exercises you can do in the comfort of your home.
