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February 14, 2023

7 Best Shoulder Workouts For Women In 2023

Have you wondered what the best shoulder workouts for women are in 2023? Look no further, as this article will cover the top 7 shoulder exercises that will help you get toned and fit for the upcoming year! Learn about the types of shoulder workouts you should see in your fitness facility and how to execute them to achieve your fitness goals properly.

#1: Side Lateral Raises

Side lateral raises are a great way to work your shoulders. You can do them with dumbbells, barbells, or resistance bands.

Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold the weight in your hand with your palms facing down.

Raise your arm to the side until it is parallel to the ground. Slowly lower it back down and repeat.

Do 8-12 reps on each side.

#2: Frontal Raises

Assuming you're starting with dumbbells at your sides, palms facing your thighs, raise the weights straight up until they're in line with your shoulders, maintaining a slight bend in your elbows. Keep your abdominals pulled in so that you move straight up and down—avoid swinging the weights or leaning backward as you raise them.

#3: Bentover Reverse Flyes

Reverse flies are an excellent exercise for targeting the rear deltoids, which are often neglected in favor of the front deltoids. Start this exercise by holding a pair of dumbbells in your hands with your palms facing your thighs. Bend forward at the waist and let the dumbbells hang in front of you. From here, raise your arms to the side, keeping your elbows slightly bent until your arms are parallel to the floor. Reverse the motion and return to the starting position.

#4: Dumbbell Pullovers

Dumbbell pullovers are a great exercise for targeting the muscles in the back of the shoulder. Here’s how to do them:

1. Lie on a bench with a dumbbell in each hand, palms facing down.

2. Bring the weights over your chest, then extend your arms straight.

3. From here, slowly lower the weights behind your head, keeping your arms straight.

4. Once your arms are parallel to the floor, return to the starting position and repeat.

#5: Upright Row with Dumbbells

An upright row is one of the best shoulder exercises you can do with dumbbells. This exercise targets all three heads of the shoulder (anterior, lateral, and posterior) and also work your trapezius and upper back.

To do the upright row, start by standing with your feet hip-width apart and a dumbbell in each hand. Let the dumbbells hang at arm's length by your sides, with your palms facing your thighs. Bend your knees slightly and, keep your back straight, hinge forward at the hips until your torso is nearly parallel to the floor.

From this position, raise the dumbbells straight up to the sides of your chest, leading with your elbows. Keep your elbows close to your body as you lift the weights – you should not be flaring them out to the side. Also, keep the movement strict – do not use momentum to swing the weights up. Slowly lower the weights back down to the starting position. That's one rep.

Aim for 8-12 reps and 3-4 sets.

#6: Sauna

Try a sauna with gym session if you're looking for a shoulder workout that will make you sweat. Saunas are great for relaxing muscles and increasing blood flow, which can help reduce pain and improve the range of motion. Plus, the heat can help loosen up tight muscles and joints.

#7: Shoulder Shrugs

Shrugs are a great exercise to add to your routine if you're looking to target your shoulders. Shoulder shrugs work the trapezius muscle, which is responsible for moving the shoulder blades. This exercise is easy to do and requires no equipment, making it an excellent choice for beginners.

To perform a shoulder shrug, stand with your feet shoulder-width apart and your arms down at your sides. Slowly raise your shoulders towards your ears, then lower them back down. Repeat this movement for 10-12 repetitions.

If you want to make this exercise more challenging, you can hold dumbbells in each hand while you perform the shrugs. Start with light weights and gradually increase the weight as you get stronger.


The 7 best shoulder workouts for women can help ladies achieve their fitness goals in no time. From basic bodyweight exercises to more advanced weighted movements, plenty of options can be tailored to your specific needs. With consistency and proper form, you'll be able to build strong and toned shoulders quickly! So break out those dumbbells and get ready for some serious gains!


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