Shoulder Workout at Home in Dubai: 5 Exercises for Stronger Shoulders

Shoulder Workout At Home in Dubai: 5 Exercises for Stronger Shoulders

Shoulder injuries can cause discomfort and can also limit what activities you can perform. But with the right exercises, you can strengthen your shoulders and prevent those injuries from appearing. Here’s an at-home shoulder workout you can do to get the best shoulder workout and building that strength.

Pike Push Up

To do a pike push up, start in a high plank position with hands slightly wider than shoulder-width. Then walk your feet forward, making your body into an upside-down V shape, so that your butt and core are up in the air. Bend your elbows and lower your shoulders towards the floor and press back up through your hands. Start with a couple of sets of 8 reps, and work up to 12 reps per set.

Standing Shoulder Press

This exercise will help you develop your upper body strength. To do a standing shoulder press, grab a pair of dumbbells and stand with your feet slightly wider than hip distance apart. Hold the weights in front of your shoulders, elbows bent and palms facing forward. From this position, press the weights straight up and then lower the weights back down and repeat. Try 3 sets of 10-12 reps and make sure to keep your core engaged throughout.

Lateral Raises

For lateral raises, you’ll need a pair of light dumbbells or a resistance band. Begin standing with your feet hip-width apart, holding the weights in front of your thighs with palms facing inward. With a slight bend in your elbows, raise the dumbbells out to the side until your arms are parallel to the floor and then lower the weights back to the starting position. Do 3 sets of 15-20 reps for best results.

Face Pulls

This exercise is great for targeting the muscles around your shoulder girdle. To do a face pull, you’ll need a resistance band and a sturdy anchor point. Anchor the band at shoulder height and stand a few steps away. Grip the handles and pull back, aiming to pull your hands up and around the back of your head, keeping your arms parallel to the floor. Pause when your hands reach your ears, then slowly return to the starting position. Try 3 sets of 12-15 reps.

Rear Delt Fly

Finally, the rear delt fly will help to strengthen the back of your shoulder muscles. Start with two light dumbbells in each hand and stand with your feet together. Bend your knees slightly and lean forwards, hinging at the hips and maintaining a flat back. Let your arms hang straight down with palms facing inwards. From this position, raise your arms straight out to the sides until they’re parallel to the floor and then return to the starting position. Try 3 sets of 12-15 reps for the best results.

At the end of each exercise, perform a few stretches to make sure your muscles don’t get too tight. This workout gives you an excellent workout for your shoulders without needing any equipment – so you can do it anywhere!

Personal Training with MYFITAPE

If you feel you need some extra help getting the most out of your workout routine, then personal training services such as MYFITAPE in Dubai can be extremely beneficial.

There are personal trainers specialized in different fields such as strength, mobility, and flexibility, so you can work on the specific areas you want to improve. MYFITAPE also offers in-person and online personal training services, so no matter what your requirements may be, you can find the perfect personal trainer for you and work towards achieving your health and fitness goals with ease.

Working out your shoulders at home doesn’t have to be difficult. Incorporating these exercises into your routine and teaming it up with personal training will have your shoulders strong and injury-free in no time.

How long does the shoulder workout typically take to complete?

The shoulder workout typically takes 15-20 minutes to complete.

Can the shoulder workout be performed without any equipment?

Yes, the shoulder workout can be performed without any equipment. Bodyweight exercises such as push-ups and lateral raises can help strengthen the shoulder muscles.

What equipment is required to perform the shoulder workout at home in Dubai?

The equipment required to perform the shoulder workout at home in Dubai includes:



1. A set of adjustable dumbbells.

2. An exercise mat or stability ball.

3. Resistance bands.

4. A doorway pull-up bar or an exercise chair with back support.

5. A medicine ball or free weight for rotational exercises.

Are there any modifications to the exercises for beginners or those with shoulder injuries?

Yes. For safety reasons and to prevent injury, it is important to modify exercises when needed, particularly if someone is a beginner or has pre-existing shoulder injuries. Beginners can start with light weights and low intensity exercises to build strength and stability. Those with shoulder injuries should avoid exercises that involve too much shoulder movement or put too much strain on the shoulders. Exercises like rows, Lat Pull-downs, and face pulls can be modified to be done with bands or using both arms together to reduce the load on the shoulder. Additionally, it is important to use proper technique and use slow and controlled movements throughout the entire exercise. This will help to prevent injury and maximize the benefits.