Shoulder Exercises Without Weights

Exercises are a must to stay physically fit and healthy. Exercising helps increase endurance, maintain perfect body posture, balance, strength and tones our body muscles. If you want to build your shoulder muscles, but don't have time to attend the gym, then here's the solution. Try doing some shoulder exercises at home. If you are wondering that you would at least require some exercise equipments then you are wrong. Here are some shoulder exercises without weights which you can perform at your home, without investing in any exercise equipment. These shoulder exercises for women and men, will help to increase strength and build toned muscles.

Best Shoulder Exercises without Weights

Pull Ups
To start with this workout, place your hands about shoulder-width apart on a bar and let your legs hang loosely together. Now, pull yourself upwards until your chin is in level with the bar. Once you are in this position, immediately lower yourself till your arms are straight. Perform 8 reps and 3 sets. Rest for a minute after a set is over and switch to the next exercise. This is one of the best and effective shoulder exercises without weights which also builds and tones your arms, chest and back. This also develops core muscles and strengthens your wrists and fingers. More on core exercises.

Lateral Raises
Stand upright and keep your feet spaced out shoulder-width apart. Your toes must point forward. Now, lift your arms laterally (on your side) until they are parallel to the ground. Hold this position for 2-3 seconds. Now, lower your arms down and repeat this exercise. Perform 20 reps and 3 sets of this exercise.

Front Deltoid Raises
Stand upright and keep your hands at your sides. Keep your back in normal position and space your feet out shoulder-width apart. Lift your arms, up straight forward until they are in level with your shoulder muscles. Hold this position for 2 seconds and bring them back down to your sides. Repeat this motion 20 times and perform 3 sets.

Dips
Dips is one of the extremely effective shoulder exercises without weights. This exercise works on your chest, triceps and shoulder areas. To perform this exercise, you need two sturdy chairs of equal height. Place them back to back so that you can easily fit between them. Hold the backs of the chairs, hoist yourself up and bend your knees. Now your body weight will be on your hands. Next, bend your elbows and slowly come down until your upper arms are nearly parallel to the floor. Now make a smooth turn and push your body back upwards. You can bend a bit forward, be careful that your shoulder joint is not overstretch in the bottom position. Perform 3 sets of 8-10 reps of this exercise.

Push Ups
Push ups is known to be one of the best arm, chest and shoulder exercises without weights and known to show fast results. Keep your hands on the floor a little more than shoulder width apart and keep your fingers pointing forward. Now extend your legs behind you, so that your feet must be resting on your toes. Your body must be in a straight line from head to toes. Do not stick your butt up, look up straight. Inhale and slowly lower your body till your chest is just above the ground. Exhale while you push up until your arms are straight. This is one repetition of the exercise, you must perform 20 such reps and 3 sets of this exercise.

Knee Push Ups
Keep your hands on the floor a little more than shoulder-width apart and fingers pointing forward. Now extend your legs behind and touch knees to the floor, feet must be in the air. Cross ankles together. Inhale and slowly lower your body till your chest is just above the ground. Exhale as you push up until your arms are straight to complete one rep. Perform 20 such reps and 3 sets of this exercise. This is a good shoulder and chest exercise at home.

The aforementioned shoulder exercises without weights will help build, tone and strengthen your arms and chest along with your shoulder muscles. These exercises will also help increase your stamina if you perform more reps. Remember to breathe smoothly & deeply throughout the exercises. Also, while performing these, if your muscles are strained you must stop immediately as overdoing can damage nerves and muscle tissue. These shoulder exercises without weights are very simple and effective in strengthening and toning your muscles. Most of them are also effective exercises for shoulder pain relief. If you have a history of shoulder problems, you must first check with your doctor before you start the exercise program for shoulder muscles.