5 Best Shoulder Exercises For Women For More Toned Body

If your goal is to build a strong upper body, incorporating shoulder exercises into your gym routine is crucial. These exercises not only tone your shoulders but also improve your overall strength and posture, making you feel more confident and powerful. Exercising your upper body at the gym or home is easy. However, picking up the right shoulder exercise is necessary to see the potential results. The best shoulder exercises for women not only make you fit and bolster morale but also reduce the risk of injuries. So, are you ready to build stronger and more defined arms? If yes, try following shoulder workouts for women once or twice weekly.  

Want Toned Arms & Shoulders? Try Best Shoulder Exercise For Women 

Exercise is integral to everyone’s life, especially women. It keeps people healthy, strong, and confident. However, 80% of women do not exercise due to a lack of time. Luckily, there are some best shoulder exercises for women that they can perform at home without hitting the gyms. Here is the list of the best arm and shoulder workouts for women. 

#1 Front Raises

If you are looking for shoulder workouts for women, try front raises. This exercise isolates the anterior deltoid, enhancing shoulder definition and strength. You can perform it at the gym or at home with dumbbells, barbells, or resistance bands. Follow the steps to learn how to perform the front raises exercise. 

• Stand straight, holding a weight in each hand with your palms facing inside. 
• Keeping your arms straight, lift the weights directly in front of you until you reach your shoulders. 
• Hold for a while and return to the original position in a controlled manner. 
• Make sure you maintain tension in the front deltoids throughout the movement. 
• Repeat 3 sets of 10-12 repetitions on each hand.

#2 Dumbbell Shoulder Press

Among the best shoulder exercises for women, the dumbbell shoulder press requires effort and carefulness. This exercise particularly targets the shoulders, arms, and chest. Learn how to perform dumbbell shoulder presses at home. 

• Stand straight while holding a medium-weight dumbbell in your hands. 
• Bend your arms at a 90-degree angle outside with your palms facing forward. 
• Brace your core and lift both arms straight up above your head. 
• Make sure your biceps are in line with your arms.
• Lower back down in the original position while maintaining the speed. 
• Perform at least 3 sets of 10-12 repetitions on each hand. 

#3 Arnold Press 

Arnold Press is a name derived from the famous bodybuilder Arnold Schwarzenegger, who introduced several muscle-building exercises. It is one of the best shoulder exercises for women, targeting the biceps and full shoulder head. Find out how to do Arnold press below. 

• Stand or sit straight while holding dumbbells in your hands. 
• Bring your hand to your shoulder height with arms bent and palms facing the body. 
• Lift your hands by rotating the dumbbells outward. Then, slowly bring your hands down by reserving the rotation so that the elbows are bent and the palms end facing the body at the bottom.  
• Do not arch your back as you press up, and if you have limited mobility, you may consider doing one arm at a time. 
• Repeat 2-3 sets of 10-12 reps on each hand. 

#4 Overhead Press 

The overhead press is considered among the best shoulder exercises for women. It develops shoulder strength and size. This exercise primarily targets the anterior deltoid but also focuses on building medial and posterior deltoids. To perform an overhead press, follow the instructions below. 

• Stand straight on your feet shoulder-width apart, holding a pair of dumbbells or barbells at shoulder height. 
• Uplift your hands until your arms are fully extended. 
• Hold and bring the weight back to your shoulder level. 
• Aim to repeat 3 sets of 10-12 reps. You can increase the weight according to your capability. 

#5 Shoulder Press With Resistance Band

If you want strenuous yet best shoulder exercises for women, try using a resistance band with shoulder press. A resistance band provides unique challenges to the shoulder while improving stability and coordination. Here is how to perform shoulder presses with a resistance band. 

• Secure a resistance band at shoulder height. 
• Grasp the resistance band handle with the overhand grip and step back to create tension in the band. 
• Stand with your feet shoulder-width apart and your elbows bent at 90 degrees. 
• Lift the hands overhead until your arms are fully stretched. 
• Slowly lower them back down to shoulder height. 
• Ensure tension in the bands is maintained throughout the process. 
• Repeat 3 sets of 10-12 reps. 

Best shoulder exercises for women help build muscles, promote functional strength, and enhance appearance. Remember to start with light weights and fewer sets and gradually increase the resistance. Additionally, always prioritise proper techniques, dress and shoes to prevent injury & discomfort and maximise results. 

Frequently Asked Questions

1- How many shoulder exercises should women do?

Since shoulder muscles are delicate and most upper body movements involve your shoulders, you only need to do one exclusive shoulder exercise with 14-15 reps once a week. 

2- How do you get bigger arms?

There are several exercises that focus on your arms and build muscles, such as 

• Bicep exercises 
• Tricep exercises
• Concentration curls
• Triangle pushups
• Dips

3- Which size dumbbells should a woman use for exercise?

The size and weight of the dumbbells a woman can use for exercise may vary depending on various factors, such as experience. If you are returning to fitness after a long and have previously engaged in sports, you can use 3 to 25 pounds ( approximately 2 to 12 kg). 

4- Is 2 KG dumbbells enough for beginner women?

Yes, approximately 5 pounds or 2.3 kg dumbbells are good for beginners to perform a few repetitions of simple exercises like bicep curl. 

5- What foods are good to incorporate into a diet with shoulder exercise?

Some muscle-building foods are Pineapple, garlic, salmon, soybeans, Greek yoghurt, whole eggs, and kidney beans. These foods maintain the right balance between protein, carbs, and fats with the right amount of calories.