There are many ways to exercise shoulder muscles. Among the shoulder exercise methods, some can be done at home and some can be done outdoors. I believe some people still know how to exercise shoulder muscles at home. . So, what are some ways for women to exercise shoulder muscles at home? Let’s take a look at the exercise methods below.

1. Alternate dumbbell lifts

Stand with your feet apart, shoulder level Width, hold dumbbells in both hands and bend your elbows in front of your body, and raise one arm in sequence.

Note that when lifting up, inhale and straighten your arms, keep your body upright, raise your chest and retract your abdomen, and then exhale and lower it back down again. Do this alternately up and down, and do not move too fast.

2. Dumbbell forward raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists facing each other. Then raise the dumbbell with one arm, and continue to raise it from the front of the body to the top of the head.

Pay attention to inhaling when raising the arms and exhaling when lowering the arms. The body should be kept upright, and the shoulders should exert force when the arms are straightened.

3. Dumbbell lateral raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists forward. When exercising, exert force on your shoulders and lift your arms straight to both sides to shoulder height.

Note that you should inhale through your nose when lifting sideways, at a slightly slower speed, and exhale through your mouth when lowering.

4. Dumbbell side raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body with both hands, arms straight, and fists forward. During the exercise, use your shoulders to exert force, straighten your arms and raise them to both sides and then continue to the top of your head.

Be sure to keep your arms straight during the exercise, pause for a moment after lifting, tighten your shoulders and chest, and then return to the original route.

5. Dumbbell bench press

Lie on your back on a bench with your legs bent, feet touching the ground apart, arms straight at your sides, holding a dumbbell in each hand, and then With straight arms, lift the dumbbells up to your chest until your arms are perpendicular to your body.

Pay attention to inhaling when lifting up and exhaling when lowering.

6. Lift the kettlebell

Stand with your feet apart, your sides straight and drooping by your side, hold a kettlebell in each hand, then bend your elbows and raise your arms horizontally. With your forearms hanging down, lift your upper arms as high as possible, pause for a moment and then slowly lower them.

Be careful to inhale deeply when pulling up and exhale when lowering.