Exercise library · Shoulders · At home
Shoulder exercises at home
20 shoulder exercises you can do at home, with dumbbells, bodyweight, resistance band and other.
Shoulder training at home
With a pair of dumbbells you have almost everything: the standing shoulder press for strength, lateral raises for the side of the shoulder and the reverse fly for the back. Without weights the pike push-up becomes your overhead press, and the elevated pike push-up with your feet on a chair makes it harder. A resistance band gives you band lateral raises for the side and the band face pull for the back.
Dumbbells9
Arnold press
VideoDumbbell front raise
Videoalso called front raiseDumbbell lateral raise
Videoalso called sidolyft, lateral raise, side raise, hantellyft åt sidanDumbbell rear delt flyVideo
Starting position
Stand hip-width apart, lean your torso forward and hold the dumbbells below your shoulders with palms facing each other.
The movement
Move your arms out to the sides with slightly bent elbows, stop at shoulder height and lower with control.
Most common mistake
Don't swing the dumbbells or shrug, move your arms with control and keep your shoulders down.
Dumbbell Y raise
VideoLying lateral raise
VideoRear delt fly
Videoalso called reverse flySeated shoulder press
Videoalso called sittande hantelpress, dumbbell shoulder press, axelpress med hantlar, seated dumbbell shoulder pressStanding shoulder press
Videoalso called standing dumbbell press, hantelpress stående, stående hantelpress
Bodyweight4
Resistance band6
Other1
All 32 shoulder exercises, gym included →
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