Here it is, guys! My favorite shoulder exercises that require no machine! As mentioned before, I love sharing these because I am a huuuge advocate of getting fit even without the help of a gym. You do not have to pay monthly fees to have a place to workout it–you can do it at the very comfort of your home and all you need is a small space! If you can lay down on the floor, that is all the space you’ll need!
Before I proceed, I wanted to share with my new readers previous posts regarding “machine-less exercises”.
- Click HERE for 5 BODYWEIGHT exercises that are effective (these helped me jump start my passion for fitness)
- Click HERE for 5 machine-less LEG exercises
- Click HERE for 5 exercises you can do with ANKLE WEIGHTS.
- Click HERE for 5 machine-less CHEST exercises
- Click HERE for 5 basic YOGA stretches you can do now.
I hope these articles help and motivate you to stay working on your fitness goals. It’s truly just about making the most with what we have right now!
One thing I learned when doing my course in Fitness Training, was that the shoulders are one of the easily injured parts of our body. Thinking about it, we do so much with our shoulders just by doing regular day to day things. We are all prone to wear and tear and the best way to alleviate the risk of injury is by strengthening them (Properly, of course. Please make sure you are cleared for physical activity by your doctor, and have a trained professional help you with working out if you are not comfortable doing it by yourself). Not to mention, having a sculpted, tone shoulder is just so sexy to look at! It compliments any sleeveless, one shoulder, off-shoulder, or strapless clothing!
I am so excited to share my go-to shoulder exercises so let’s get to it:
DISCLAIMER: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Katrina Jean Carter from any and all claims or causes of action, known or unknown, arising out of KatrinaJeanCarter.wordpress.com’s negligence.
- Shoulder Press/ Single Shoulder Press
– A classic move you can never go wrong with! This is almost always in my shoulder routine. As an alternative, you can perform the single shoulder press with heavier weights. Do 12-14 reps, 3-4 sets, with weights depending on your fitness level.
- Upright Rows
– Among the exercises on the list, this has to be my favorite. I like performing this with a bar but since I do not have one at home, I use my dumbbells which works just fine! Once again, perform 12-14 reps, 3-4 sets, with weight depending on your fitness level.
- Military Press
– This exercise is tougher than it looks! I feel like such a badass performing this exercise especially when I do it with a bar. I typically execute this while sitting down but switch up to standing position when I want some variety. Do 12-14, 3-4 sets, with weight depending on your fitness level.
- Side Lifts
– This exercise is undeniably on the tough side as well. I use lighter weights when I do this and usually as a superset with front raises. Do 6-8 reps, 3-4 sets, with weight depending on your fitness level.
- Pike Pushups
– This is my favorite bodyweight shoulder exercise! When found in my routine, I use this as a ‘burnout’–doing as many as I can or add it as one of the exercises in my HIIT workout.
What is your favorite among the list? And if I didn’t mention your favorite, please share with me below in the comments 🙂
XOXO,
This looks great. Something easily incorporated into a busy life.
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Yes! Thanks for dropping by 🙂
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wow…. Thanks for that, especially that machine-less leg exercise.
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Thank you as well for checking it out 🙂
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thanks for sharing this amazing tips. As humans we really need to keep fit
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You said it right. We were not made to be sedentary
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I love off shoulders and strapless clothing and yes sculpted shoulders make them look sexier, I only engage in the shoulder press but now that you mentioned others I am gonna incorporate them as well. Thanks
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Yes girl! Variety is the spice of life 😉
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Those pike pushups are something new I haven’t seen. Will have to add those to my routine.
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Fantastically explained and clear tips. Your blog is so inspiring!
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Thank you, Karoliina!
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You will love them!
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as always,great post,lovely blog
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Thank you 🙂
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Wow you’re really good. It’s true, you don’t need to pay monthly fees to get fit.
Mich x
michjosephblog.wordpress.com
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Amen sista! and thank you!
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Number 1-4 was my best shoulder exercises. Those pictures actually speak a million words, thanks for sharing these tips with us.
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You are welcome 🙂 Thank you for checking it out!
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I do these exercises at home! They really do work 😄 Ree love30
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Pike pushups… Looks easier, lol… One really doesn’t need to pay monthly gym fees..
Keep this up, am following you.
http://brendascouch.com/2016/09/20/women-hate-disclose-age/
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Try them out hun 😉 Thanks you know I love your work too 🙂
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I didn’t knew about the disclosure for fitness blog that’s new for me. Thanks for the internal links with suggestion about routines. That’s going to help me a lot
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I am not just a fitness blogger but also a fitness professional (I am a Certified Trainer) you can never be too sure with people nowadays and this is just a way to protect myself 🙂 Glad you like it!
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Upright rows is my favorite, sadly I’m sick and cannot work out
Your last picture is hot!!
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You and I both on the upright rows! Get well soon babe!
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Love the hand bicep exercise. Motivational post. I really need to take some time to get into shape!
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Taking some time for your fitness is something you will never regret. All the best! 🙂
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continue to moving through life is the answer to a lot. I love to help my senior adults get up and move around or move while in their wheel chairs
come see us at http://shopannies.blogspot.com
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I think a lot of people (myself included) use the excuse that we have no time to go to the gym/no money for membership fees but as you said you can get fit without going to the gym. You make it look so easy but I know that my arms would be feeling like they were falling off the next day 😄
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it only looks like I find it easy because they are pictures and were all taken in 1 try. During the workout, trust me my arms are dead after, too! haha
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This is a great article, Kat! ❤ ❤
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Thank you 🙂
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Ah love this, I’m trying to work out right now so found this post ag the perfect time! Gonna check out the rest of your blog.
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Ahhh thanks! Let me know if there are anything else you’d like to see me post. Also feel free to contact me if you have any questions!
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Great exercises, thank you so much for sharing 🙂
and you are very beautiful!
I’m currently also trying to tone my shoulders,arms and back so this was really helpful.
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Aww thank you for your sweet words! This will certainly help you with all three! 🙂
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Machine less exercises make it easier to work out away from home. I like ones that don’t require weights so they can be done when travelling also.
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Love bodyweight exercises, too! 🙂 Here are my favorites https://katrinajeancarter.wordpress.com/2016/04/27/favorite-5-bodyweight-exercises/
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Thanks for the great exercise tips and ideas
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Thanks for sharing this machine-less exercises !
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Who says that you always have to go to the gym? I think the excercise I can do here is the Military Lift. 😊 Thank you for sharing Kat. 😉
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I am sure you will be able to do them all, Flor. Especially with the right amount of weight for your level. Thank you for checking it out, too!
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Yes. I think I should learn about how many kgs of weights I should use for my weight. Is there a computation for that?
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there’s no computation for it really, just see how much you can lift without breaking proper form 🙂
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Great Exercise Tips!
https://madeleinerosewoodley.wordpress.com/
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Thank you for sharing! I love macchineless excercises and I hate gyms. But what you suggest can be done at home so that’s so useful!
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Glad you liked it! 🙂
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I have become a big fan of machine-less workouts and the whole DIY body gym. It’s so nice to be able to do some basic exercises without having to worry about expensive machines or gym memberships. Plus, even if you don’t have weights, you can always use different items from around the house! Great post and collection.
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Exactly! Thank you for checking it out! 🙂
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Nice! I have to try those pike push ups!
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Your arms look terrific. Using body weight is a really helpful way to work out. It gets results and is easy to implement.
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certainly! and thank you 🙂
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Brilliantly helpful: I’m going to try some of these today. Thanks
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I’ve never thought about shoulder exercises until I read this post. I always thought all or most of the upper body workouts are enough for our shoulders.
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While upper body exercise will help you strengthen your shoulders, there are certainly some moves that specifically target certain areas like your shoulders 🙂
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These are great exercises and I like that they don’t require a gym or a machine to do them.
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Great sets, thanks for sharing!!
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I love that I can do these moves without being in a gym!
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I love love pike push-ups.
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I love this! I am def giving it a go! I do toe touches and a few other things I can def add this to my daily as well!
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Awesome! Let me know how it works for you 🙂
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These are fantastic exercises. I work out with weights regularly and my son is my coach. I am showing him these because they are great for me when I am doing uppper body. I am pinning these as well! You are in fantastic condition 🙂
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I really need to work on my arms! Thanks for the tips 🙂
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This workout is totally made for me. You have a very clear way of writing. Thanks for sharing.
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Gosh! I really do need to exercise more. Thanks for the simplistic tips.
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Love exercises that require no equipment especially when you haven’t got enough time to go to the gym! Those for shoulders are super important for me! I need to try them 🙂
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I love your posts katrina 🙂
https://spinalcordyoga.wordpress.com/
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Nice routines! Thanks for sharing these 🙂
The Budget Fashion Seeker
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Cool a new set of exercises to add to my routine.
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I love when you cat stay fit without the help of a gym or those machines. All these 5 shoulder exercises looks so easy to do and I am sure it has great results when done in a proper routine.
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My shoulders can use some work. Thanks for sharing these exercises!
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great tips, the pike pushups though, will that not end up working more of the butt and hips as it does the shoulder… all the same thanks for sharing
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Thanks for sharing love workouts that I can do from home instead of the GYM.
XO, MJ
http://www.lush-fab-glam.com
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Last Saturday I finally started running again. My knees are starting to feel my heaviness because of my increasing waistline, and with running I hope that my abdominal fats will come off soon.
I actually have some dumbbells at home that have not been used for quite sometime. I think I need to dust them off and start performing the routines you demonstrated. May favorite is the Upright Rows which I combine with squats.
Your posts inspire me to pursue my fitness goals. Thank you!
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Looks like a great workout thanks for sharing.
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One thing I want sooo bad… toned arms. My favorite is number 4. I do it when I can
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