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Strength at home

Shoulder workout at home: presses, lateral raises and rear-shoulder work

The side of your shoulder is the part that adds width, and lateral raises train it most directly: in a trial in trained adults, dumbbell and cable raises grew it equally. This session pairs a press with raises and work for the back of the shoulder, using a pair of dumbbells or a resistance band. In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.

30 minBeginner8 movesA band · A dumbbell · A bench or box · An anchor pointShoulders · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · Shoulders, Back · 3D demoSlow, big circles that stay comfortableEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoArms long; squeeze your shoulder blades togetherEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Dumbbell lateral raise1 light set of 10 to 12
    Beginner · Shoulders, Neck · 3D demoAbout half your working weight, or a light band, well short of failureEasier: Band lateral raiseHarder: Smith machine upright row

Superset A

3 rounds · Rest 90 s after each pair

  1. Seated dumbbell shoulder press3 sets of 8 to 12
    Intermediate · Shoulders, Triceps · 3D demoBack supported; press up and slightly in, and stop 2 or 3 reps short of failure. With a band: the shoulder press with a band. No weights: pike push-ups, 3 sets of 5 to 10Easier: Machine shoulder pressHarder: Push press
  2. Bent-over reverse fly3 sets of 12 to 15
    Intermediate · Shoulders, Back, Hamstrings · 3D demoHinge forward with soft knees and lead with your elbows; keep it light. With a band: the standing band reverse flyEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Side of the shoulder

Rest 60 s between sets

  1. Dumbbell lateral raise3 sets of 12 to 20, the last set 0 to 2 reps short of failure
    Beginner · Shoulders, Neck · 3D demoRaise to about shoulder height with your thumbs level or slightly up, and lower over 2 to 3 seconds. With a band: the band lateral raiseEasier: Band lateral raiseHarder: Smith machine upright row
  2. Supported one-arm lateral raise2 sets of 10 to 15 each side, stopping 2 or 3 reps short
    Beginner · Shoulders, Back · 3D demoHold a door frame or a chair and lean slightly away from itEasier: Dumbbell lateral raiseHarder: Barbell front raise to overhead

Back of the shoulder and rotator cuff

Rest 60 s between sets

  1. Face pull3 sets of 12 to 20, 0 to 2 reps short
    Intermediate · Shoulders, Back · 3D demoAnchor the band at face height, pull towards your face and turn your hands backEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Standing band external rotation2 sets of 12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; turn your forearm out slowly and backEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Tips

  • Once or twice a week, at least a day apart. One session gives about 6 or 7 hard sets for the side of your shoulders (5 sets of raises, plus the presses counted as half sets), so twice a week gives about 13.
  • Add reps until every set reaches the top of its range, then take the smallest weight step you have. With a band, use a thicker band or a shorter grip.
  • If the top of a raise pinches, stop just below shoulder height or raise slightly forwards with your thumbs up, and go lighter.
  • Keep shoulder pain to about 5 out of 10 or less, settled by your next session. Sharp pain means stop that move and see our shoulder pain guides.
  • Check bands for nicks and the anchor for movement before each set.
  • If your blood pressure is high, breathe out as you press rather than straining against a held breath.
  • With diabetic eye disease, leave out pike push-ups, a head-down position, until your eye team says they're safe.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the shoulder workout at home: presses, lateral raises and rear-shoulder work take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A dumbbell, A bench or box, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.