A workout that you NEED to try!
Let’s be real: When it comes time to work out, performing a bunch of shoulder exercises is the last thing on our mind. We’d much rather do an ab or booty workout, right? That’s all about to change. Now that you have this routine for healthy shoulders at your fingertips, you’ll find yourself actually looking forward to shoulder day!
The main goal of this routine is to improve the health and mobility of your shoulders. That said, it will also help you build a basic level of strength that can help you avoid injury while performing everyday movements.
The Best Routine for Healthy Shoulders
For this shoulder routine, you’re going to need at least two sets of dumbbells. One set should be between 3 and 5 pounds and the other between 8 and 10 pounds. We realize that this may seem like super lightweight, but these exercises can be surprisingly challenging!
You’ll also need one pair of light to medium kettlebells between 5 and 15 pounds, as well as one resistance band of light to medium tension. Note that the meaning of “light” and “medium” will vary from person to person, but we recommend starting light and progressing from there.
To perform this routine for healthy shoulders, complete two sets of 15 reps for each exercise. Rest for up to 30 seconds in between each set. It’s really important that you focus on each rep and maintain proper form throughout the entirety of each movement. If the weight you’re using feels too heavy and compromises your form even a little bit, don’t hesitate to use a lighter weight. Proper form is priority number one!
We’ve included instructional videos below for each exercise to help you maintain proper form!
7 Moves for Healthy Shoulders
Push Ups – Often thought of as a chest exercise, push-ups are actually a great way to begin a shoulder workout. They’re excellent for improving shoulder stability.
Kettlebell Halo – This is a shoulder exercise that also works your abdominal muscles. It’s a great warm-up move that improves shoulder mobility!
Band Pull Apart – This exercise targets the rear deltoids, rhomboids, and traps, which are responsible for stabilizing your shoulders and improving posture.
Band Face Pulls – These face pulls target all of the same muscles as band pull aparts, but they also work the external rotators.
Kettlebell Alternating Press – Alternating press is a great way to build strong, healthy shoulders. This will benefit you with everyday movements that require you to lift things above your head!
Dumbbell Reverse Fly – This is another great exercise for improving posture, but you need to pay extra attention to maintaining proper form when performing this move. Start with a light weight.
Dumbbell Front Raise – Our final move primarily targets the anterior and medial deltoids, otherwise known as the front and side of the shoulder. Strengthening these muscles benefits everyday movements that require you to reach your arms out in front of you.
Band Pull Apart
Band Face Pulls
Kettlebell Alternating Press
Dumbbell Reverse Fly
Dumbbell Front Raise
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