10 Female Centric Shoulder Strengthening Exercises

It is true that sculpted shoulders look great on everyone. The definition around the shoulders is the perfect accessory to a sleeveless shirt. Also, it helps enhance a woman’s frame. But shoulder exercises for women has more benefits beyond the aesthetic.

Nothing inspires more confidence than a beautifully sculpted set of shoulders. And while the magically-toned shoulder look is worth its weight in gold, crafting strong shoulders is also essential for your overall health and functionality.

The shoulder is a complex ball and socket joint, and when properly trained, ensures the muscles work together like a symphony, creating beautiful music and movement. But when neglected, everyday tasks can become harder and potential injury may ensue.

Unlike other muscle groups, the shoulders don’t necessarily need to be beaten into submission with heavy weights, big compound movements, and intense gym sessions. The road map to toned and robust shoulders is a more delicate path that requires precision and planning.

Don’t worry. We’ll provide you with the proper directions for a successful shoulder training journey.

Benefits Of Shoulder Exercises

Strength Building

The shoulder joint and muscles provide strength to your head, arms, and upper torso. Having a strong shoulder means you can pretty much do any work like relocating furniture pieces, pushing a cart, lifting a bag, and holding your baby in your arms.

Stronger Bones

Your shoulders are heavy workers as they hold your spine and head in place and support your ribs and arms as well. Stronger bones will not only support your musculoskeletal structure but prevent injuries and problems like osteoporosis as well.

Improved Stability

Your shoulder muscles make the central structure that connects your upper and lower body. It allows for maintaining a stable posture as you stand or run on rough terrainStrong shoulder muscles won’t let you lose balance.

Overall Improvement

Toned shoulders will strengthen other muscles as well. You will be able to perform all types of athletic activities including walking, jogging, and swimming with the support of sculpted shoulders.

Weightless Shoulder Exercise


  • Come down in a plank position with your body in a straight line and hands directly beneath your shoulders
  • Bend your elbows to the sides and lower your body to the floor
  • Keep your body straight while going down and avoid touching the floor
  • Hold the position for a couple of seconds before coming back to the first position
  • Again stop for taking a deep breath before going for the second rep
  • Do 2 sets of 10 reps each

Pike Push-Ups

Pike Push-Ups
  • Come down in the plank position and raise your hips toward the ceiling
  • It is called the Downward Dog Pose where your arms and legs are stretched in an inverted ‘V’ position
  • Bend your elbows to bring your head down to the floor
  • Keep your hips raised and legs stretched while coming down
  • Hold the position for a couple of seconds before coming up
  • Take a deep breath before going for the second rep
  • Do 3 sets of 10 reps each

Side Plank

Side Plank
  • Lie down on your right side on your right upper arm
  • Your right forearm should be firmly placed on the floor
  • Your hips should be on the floor and your head straight
  • Lift your hips off the floor with the help of your right shoulder
  • Keep your head straight and maintain the position for 30-60 seconds
  • Come down to the initial position and get ready for the second rep
  • Do 3 sets with 30-60 seconds of holding time
  • Repeat the exercise with the left shoulder

Elbow Plank

Elbow Plank
  • Come down on all your fours with your legs, back, and head making a straight line
  • Bend your elbows and rest them on the floor
  • Keep your body straight while coming down on the elbow plank position
  • Feel the weight of your body on your shoulders
  • Now extend your legs behind and stretch them as much as you can
  • Keep your body straight while stretching your legs
  • Hold the stretch for 30-60 seconds
  • Do 3 sets with 30-60 seconds of hold

Extension Plank

Extension Plank
  • Come down in a plank position with your arms stretched and directly beneath your shoulders
  • Bring your head, back, and legs in a straight line with your legs resting on your toes
  • Take a few steps back to lower your body to the floor while keeping your hands straight and back in line with your legs
  • Move a few steps forward to take your body away from the floor
  • It’s one rep complete
  • Do 10 reps of front and back movement

Prone V-Up Shoulder Exercises For Women

Prone V-Up Shoulder Exercises For Women
  • Come down on a plank position with your hands directly beneath your shoulders and legs straight
  • Rest your legs on your toes to start
  • Start moving forward without folding your elbows
  • Let your hips raise as you move forward and stop when you make an inverted ‘V’ with your hands and legs
  • Walk back to the starting position to complete a rep
  • Take a deep breath on completing a rep
  • Do 10 reps of this forward and reverse movement

Reverse Snow Angel

Reverse Snow Angel
  • Lie down on your belly with legs extended and arms by sides but lifted to the height of your hips
  • Put a folded towel under your forehead for support
  • Stretch your arms with palms facing down to start
  • Move your hands in an arc to join before your head and then back
  • Keep your arms stretched and palms facing down while doing the exercise
  • Also, keep your neck, back, and legs straight
  • Do it 12-15 times

Lying T-Lift Shoulder Exercises For Women

Lying T-Lift Shoulder Exercises For Women
  • Lie down on your belly with legs and hands stretched and make a straight line with your back and head
  • Extend your arms to your sides and make fists with thumbs pointed toward the ceiling
  • Stretch your arms, squeeze your shoulder muscles, and lift your thumbs toward the ceiling
  • Hold the position for a couple of seconds before releasing
  • Release the arms to the floor to complete a rep
  • Do 15 reps of this exercise

Tabletop Lift

Tabletop Lift
  • Come down on your hips with your knees flexed, feet flat on the floor, and hands behind the body
  • Press your palms into the mat with your fingers facing your glutes but within a safe distance
  • Lift your hips until your thighs are parallel to the floor
  • Hold the position for a couple of seconds and come down slowly
  • It’s one rep complete
  • Do 10 reps of a tabletop lift

Serratus Punch Shoulder Exercises For Women

Serratus Punch Shoulder Exercises For Women
  • Stand straight with your feet hip-width apart and hands by your side
  • Raise your hands to your shoulder height
  • Make fists with both hands to start
  • Move your fists forward by stretching your hands
  • Avoid bending your back or flexing your knees while doing the stretch
  • Feel the stretch and return to the original position to complete a rep
  • Do 12-15 reps of this exercise

Disclaimer: The above information is for educational purposes only and the readers are advised to consult their trainers before starting any exercise.

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