Shoulder workout intermediate level

Shoulder Workout For Intermediate Level At Home

You can have a best shoulder workout plan at home. No matter you are beginner or intermediate. We have designed this workout for all level fitness person.

Developing shoulders are not that tough like other muscles. Shoulder is one of the easiest muscles to grow. You can’t believe it but only dumbbells and bars workouts are enough to grow your shoulder muscles.

There are lots of easy dumbbell workouts for it but we want to introduce extra ordinary workouts for the shoulder. Regular workouts like shoulder press, front raises, etc are easy and well known to everyone so what do you have to lack? Very easy, you don’t know other shoulder workouts which are even more effective but not familiar to everyone.

In this article we are gonna introduce various types of shoulder exercises that you can perform with only dumbbells and bars.

Why are these shoulder variations helpful?

The basic rule of exercise is, different angles of exercise will hit the different muscles in the same body parts. Even all the exercises are beneficial for the shoulder but only with the same exercises you can’t grow up effectively.

Whenever you try something new exercise in your daily routine then it could give you more benefits than regular workouts. You can see every workout variation is directly hit on your shoulder with different angles that’s why it can be more effective than regular workouts.

The positions and the structure of exercises designed to apply more stress on your shoulder then there is no doubt these exercises will help you to improve your shoulder muscles.

List of shoulder workouts

  1. Barbell shoulder press
  2. Front and side raise
  3. Barbell pullover
  4. On bench sleeping side raise
  5. Sleeping raise circle
  6. On bench bent over side raise
  7. Seating relaxed and shoulder press
  8. Toe touch shoulder press

Remember all these workouts are not well familiar with everyone and that’s what our main motive is to introduce with it. All the regular exercises you know are not needed to be added here because you have been with it.

Here you can see some modified shoulder exercises.

Barbell shoulder press

This workout is performed with the help of a bar that’s why it is called barbell workout. You can perform the same exercise with dumbbells but the stress will get changed.

This workout will give you better results with a barbell than dumbbells. While using dumbbells you may mismatch your level of hands. You both hands need to be at equal or same level.

  • Put appropriate weight on barbell
  • Grip your bar at right angle, don’t grip too close or wide
  • You need to feel comfortable when you lift the bar up
  • When you push try to keep your body straight ahead
  • Don’t let bar come to down than your chest

Front and side raises

You know about front raises and sides raises as well. We modified both workouts for each other. Now you can perform front and side raises at same time or simultaneously. While performing these workout variations your one hand will do front raise and one will side raise.

  • Hold two dumbbells with both hands
  • Stand straight to ground
  • Now, raise right hand in front direction and left hand in life side at same time
  • After getting both hands up then get it back down
  • It’s time to do the same with other hands

Barbell pullover

It’s an effective exercise for shoulder muscles. You can perform it with dumbbells and pull over the machine. But doing it with a bar could give you more effective results.

Don’t forget to watch over your grip distance. Your grip does a lot of matter for barbell pullover workout. If you misguide the grip your resultant outcomes can vary.

  • Have good and challenging weights on bar
  • Get your grip in right distance 
  • Don’t get so close or long
  • Your both hands should be in distance that you can pull over towards your chin
  • Once you pulled it up to your chin take down slowly 
  • Add some effective weights and perfection in mandatory 

On bench sleeping side raise

Difficult to perform but effective in all shoulder workouts. In this workout you aren’t able to get support for your body that’s why it’s become so difficult. Only your shoulders need to be used to lift the dumbbells that’s why it’s so damn effective for your shoulder muscles.

You should not lift heavy for this workout because it needs only your perfection to get appropriate results.

  • Lied on your bench on your front side
  • Have a dumbbells on your both hands
  • Make sure you are comfortable now to raise your hands
  • Now, try to raise your both hands up as much as you can
  • Once you reached your maximum level then come down slowly and raise it up again

Sleeping raise circle

All the instructions are the same as sleeping side raise but we have modified it for better mobility of shoulders. Here you will target your shoulder muscles for a long time and even in two different angles in the same exercise.

Only have minor changes but very effective. When you raise your hands up then try to touch it in front of your head. After you touch it then come in reverse direction.

  • Get lied on bench and have both dumbbells ready 
  • Once you raise your both hand then make circle with keeping your hands up in side raises
  • After you touch your both hands and complete the circle then go reverse to initial position

On bench bent over side raises

Here you have some extra support for your body to raise the hands. It was too difficult to perform side raises in sleeping position then it could help you to get extra support for your variation. That will help you to lift even a slightly heavy weight.

  • Sit on the bench and slightly bent in front side
  • Hold your dumbbells near to your thighs 
  • Try to raise both the hands at some time
  • During getting down you need to down slow 
  • Do not haste while raising and getting down 

Seating relaxed to shoulder press

It mainly focuses on your body movements. You can realize here you need to move your hands for a large amount of time.  Each shoulder press adds more intensity to your shoulder that’s why it’s also helpful to flex your arms.

If you are in your cardio session then you can perform this exercise. We have performed this on the bench to get more pressure on only shoulders. If you are not comfortable on the bench or want to lift heavy then you can perform in standing position.

  • Get your both dumbbells and sit on bench
  • First, have a relax position and then lift both dumbbells up to your shoulder with hammer curl exercise
  • Once you lift dumbbells on your shoulder then you can push it up
  • After you press the dumbbells up then come again to your shoulder and go to initial position

Toe touch shoulder press

It should be considered as cardio hit exercise because you can see the overall body movements. Your body gets twisted and flexed with every repetition. You need to use only one hand for each shoulder. You can’t perform it with both hands at the same time.

So you should give time for each shoulder. For every repetition you need to touch your toe and then perform shoulder press with only one hand.

  • Stand with keeping proper distance between your legs
  • Have a dumbbell on your one hand
  • Now, touch that dumbbell to the opposite leg toe and then stand again for one hand shoulder press
  • After you complete the one hand repetition switch dumbbell to other hand and have same exercise

Workout model

Here you can see the workout plan model for these exercises. We have managed the sequence in an appropriate way to get maximum results of your hard work. Each exercise comes after the other one has the advantage of the previous one.

Workout

Sets

Reps

Barbell shoulder press

4

8-10

Front and side raises 

3

8-10

Barbell pullover

4

8-10

On bench sleeping side raise

4

10-12

Sleeping rise circle 

3

6-8

On bench bent over side raises

4

6-8

Seating relaxed to shoulder press

4

10-12

Toe touch shoulder press

4

10-12

Are these shoulder workouts effective?

Yes, we designed this mainly for intermediate level people who are somewhat familiar with exercises. That simply means these all exercises are more effective than previous or basic ones.

You can go with these all exercises to start your new level workout. Besides we don’t use any gym machines because we want you to perform it even if you are at home.

If you can go to the gym then there are already lots of shoulder exercises available so for now we are more likely to help people who want to workout at home. If you think about its effectiveness then don’t hesitate, it’s all very effective and even modified to help you to improve your strength along with shoulder muscles.

Does dumbest weight matter?

A lot, there is no doubt that dumbbells or barbell weight matters for workout. It’s not a question to ask how weight helps you to become more strong. Everybody knows about it and very well knows about muscle growth.

If you don’t have heavy weights then don’t disappoint because most of the exercises we showed are mostly focused on repetition not on how much weight you lift. All the exercises need to be more repetitions because the forms we explained need perfection and you only achieve perfection if you lift light or moderate weight.

If you are trying to lift heavy weights then there are high chances to get your form disturbed. So you need not care about increasing the weight instead of that you can increase the repetition.

Conclusion

Performing all the exercises explained above will help you to improve your strength along with shoulder mobility. If you want then you can increase weight or either repetition. In both the way you will get appropriate results of your workout because structure is very efficient.

You can give a full day for these exercises or have alternate days. But we mostly recommend you not to do the same exercise everyday. The rest between every repetition should not be more than 40 sec. If you follow and achieve good perfection then you will definitely have proper outcomes of exercise.

Also read: Shoulder Workout With Bricks
Also read: Workout Plan With Dumbbells
Also read: Weight Loss Workout Plan For Beginners

References:

  1. https://youtu.be/qn9dumM7PWw

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