How to Do Good Shoulder Exercises

These exercises engage and exert your shoulder muscles by giving you a variety of options to choose from during your workout.

Method 1
Method 1 of 3:
Warm-Up

  1. Image titled Do Good Shoulder Exercises Step 1
    1
    Do the seated forward bend pose in yoga. This simple stretch requires you to bend at the hips and lean forward to really extend your shoulders.
  2. Image titled Do Good Shoulder Exercises Step 2
    2
    Do the upward facing dog pose next. For those who have done the downward facing dog pose, this exercise is a variation of that.
    Advertisement
  3. Image titled Do Good Shoulder Exercises Step 3
    3
    Do a sitting torso and neck extension. This exercise will increase definition in your back muscles as well as your shoulders, and can be easily modified if necessary.
  4. Image titled Do Good Shoulder Exercises Step 4
    4
    Do a single arm shoulder flex. By employing your abs as well as your shoulders and arms, you'll be able to exercise multiple parts of your body successfully.
    Advertisement

Method 2
Method 2 of 3:
High Intensity

  1. Image titled Do Good Shoulder Exercises Step 5
    1
    Do a flye to pullover exercise. This version of the exercise does involve an exercise ball, but it can also be done with your back against the floor.
  2. Image titled Do Good Shoulder Exercises Step 6
    2
    Do a shoulder bridge with abdominals. If you want this exercise to really work your shoulder muscles you should make sure to be pushing yourself as far off the ground as possible.
  3. Image titled Do Good Shoulder Exercises Step 7
    3
    Do a bridge exercise (with an exercise ball). Just like a regular bridge exercise, this will build up strength in your arm, leg, and back muscles as well as your shoulders.
  4. Image titled Do Good Shoulder Exercises Step 8
    4
    Do an around the world exercise using an exercise ball. It might take awhile to master this movement, but so long as you have a good sense of balance it should come to you quickly enough.
    Advertisement

Method 3
Method 3 of 3:
Cool Down

  1. Image titled Do Good Shoulder Exercises Step 9
    1
    Do a shoulder stand in yoga. You may have difficulty with this pose at first, but practicing will help you become much more flexible and balance-focused.
  2. Image titled Do Good Shoulder Exercises Step 10
    2
    Do the tiptoe pose in yoga. Like the shoulder stand, you'll need to practice this one to get the hang of it. Unlike the shoulder stand, this exercise helps your shoulders by opening them up rather than using them to support the rest of your body.
  3. Image titled Do Good Shoulder Exercises Step 11
    3
    Do a wall sit with shoulder rotation. The shoulder rotation here is critical; without it your shoulders will receive very little attention.
  4. Image titled Do Good Shoulder Exercises Step 12
    4
    Do shoulder wall presses. These are a good way to wind down your workout--you can even do them on the floor if you like.
    Advertisement

Community Q&A

  • Question
    How do I get smaller shoulders?
    Community Answer
    Community Answer
    Other than working fat off your body with exercise, you really can't do much to the structure of your skeleton. If you have big shoulders, embrace them.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are shoulder and upper back muscle strains.
    Thanks!
Advertisement

Things You Need

  • Yoga mat
  • Exercise ball
  • Dumbbells (optional)

You Might Also Like

Do a Bridge Exercise With an Exercise Ball
How to
Do a Bridge Exercise With an Exercise Ball
Cash Out on Sweatcoin on Android
How to
Cash Out on Sweatcoin on Android
Measure VO2 Max
How to
Measure VO2 Max
Lose Weight in 3 Days
How to
Lose Weight in 3 Days
Bounce Pecs2 Easy Ways to Bounce Pecs (with Pictures) - wikiHow
Cancel a Planet Fitness Membership
How to
Cancel a Planet Fitness Membership
Choose the Right Dumbbell Weight
How to
Choose the Right Dumbbell Weight
Get Thinner Thighs
How to
Get Thinner Thighs
How to
Hula Hoop
Become Flexible
How to
Become Flexible
Exercise
How to
Exercise
How to
Work Out at Home Using Hand Weights
How to
Build Muscle
Get a Hot Body
How to
Get a Hot Body
Advertisement

About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, volunteer authors worked to edit and improve it over time. This article has been viewed 35,610 times.
26 votes - 73%
Co-authors: 5
Updated: April 8, 2021
Views: 35,610
Categories: Personal Fitness | Warm Ups Stretching and Flexibility
Advertisement