Whether your goal for going to the gym is to pump up your delts or make them smaller, these four shoulder workout programs for girls at the gym will help you achieve the results you want. Develop muscle mass in a specific body part and create your dream curves to look sexy!
If you want to make your shoulders smaller, use these programs on a low-calorie diet, that is, consume fewer calories than you burn, and you will achieve the desired results.
Whether you're on the beach or on stage, sculpted, beautiful shoulders will impress everyone. And the ratio of shoulder circumference to waist width will create a stunning, unforgettable effect on others.
If you are a beginner and have never exercised, our shoulder exercises for girls in the gym will allow you to achieve quick results. These exercises will dramatically change the shape of your body in record time. Increasing the mass of the quadriceps or back is a long process. But inflated three bundles of the deltoid muscle will give a stunning look to your figure, although, it is worth noting, they are quite small in size.
All the shoulder exercises shown in this article are suitable for almost everyone, but you need to follow the correct technique. They are suitable for both beginners and girls more advanced in sports.
What every girl needs to know about the shoulder girdle
Below we will show in detail in pictures how to pump up a girl’s shoulders, but if you are in the gym for the first time or, perhaps, you have been involved in other sports before, and the overhead barbell press is something new for you, in which case, before When starting your workout, you should learn more about how the deltoids work. First, let's talk about the anatomy of the shoulder muscles and their functions.
Shoulder joint
There are a large number of bones and muscles in the shoulder area. We will look at just three main bones, namely the scapula (the bone adjacent to the rib cage at the back), the clavicle (the bone adjacent to the rib cage at the front) and the humerus (the bone of the upper limb).
The shoulder joint is the connection of the humerus to the shoulder blade at a point called the glenoid cavity. This joint integrates a large number of muscles and even most of the muscles in the upper body, allowing for a greater range of motion. This is both a blessing and a curse at the same time.
What's bad about it? But the fact is that thanks to the mobility of the shoulders, we can work with the weight incorrectly, without realizing it. The correct technique for performing exercises is important to maintain the wear resistance of ball joints. Nothing can hinder your progress except a shoulder injury.
Rotator cuff
As workout freaks, we love checking out our muscles in the mirror. But let's think for a moment, what keeps them together? Rotator cuff! The rotator cuff consists of the supraspinatus, infraspinatus, teres minor and subscapularis muscles. This group of muscles stabilizes the position of the shoulder and holds the humerus in the socket of the scapula.
In other words, they attach the arm to the torso and also keep the humerus in socket for safe rotation. That's why there are so many articles on the Internet devoted to this important muscle group, as well as how to pump them correctly.
Deltoids
So let's finally talk about what most of us associate with the "shoulder muscles", namely the deltoids.
The deltoid muscle is a triangular-shaped muscle that covers the shoulder joint. Its rounded shape covers the top of the shoulder, the anterior edge of the collarbone and the posterior edge of the scapula. It covers the shoulder joint and upper arm.
The deltoid muscle is involved in abducting the arms to the side, contributes to the work of the pectoral muscles, and also prevents dislocation when we lift heavy weights. Such a small muscle performs so many functions.
The deltoid muscle is divided into 3 bundles or they are also called “heads”. These three bundles perform different functions, while at the same time they all, to one degree or another, support complex shoulder movements, such as the standing press.
- Anterior deltoid muscle The anterior deltoid muscle lifts the arm forward, brings the arms to the midline of the body and rotates them inward. The main exercise for developing this bundle is raising your arms forward with different positions of your arms, be it palm up or down.
- The middle fascicle of the deltoid muscle The middle fascicle takes the arm to the side. To train it, you should lift dumbbells to the sides and row the barbell to the chin with a wide grip.
- Posterior deltoid The posterior deltoid pulls the shoulder back and externally rotates the arms. Exercises for the rear deltoid include face rows, reverse butterfly raises, and dumbbell bent-over raises. Since the main function of the posterior beam is rotation, you can create variations to any standard exercise by changing only the position of your hands.
Briefly about the trapezius muscle
It is worth noting one very important component that you should focus on when training your shoulders. This is the trapezius muscle. She lifts and rotates her shoulder. The upper part of the trapezius muscle attaches to the front of the collarbone, the back of the shoulder blade, and the back of the skull.
It all depends on your preferences: whether you want to develop your trapezius muscles or not. Mostly men love a large, inflated trapezius and therefore devote a lot of time to its development. Women can also include exercises to develop their trapezius muscles in their workout routine. First, they will suppress the deltoids, which will make your shoulders look narrower.
But, more importantly, with incorrect exercise technique and too active movement of the shoulder blades, the trapezius muscles “take over” the load that goes to the shoulders.
I see this a lot when someone takes on too much weight when doing dumbbell lateral raises. Yes, the arms rise, but the deltoid muscles take almost no part in this. Remember, the trapezius muscles work at the expense of other muscles.
To prevent the trapezius muscles from taking over from other shoulder muscles, keep your shoulders down and use moderate weights. Nobody cares how heavy a weight we can handle. Even if you have doubts, remember: light weight is always better than too much weight.
Features of women's shoulder training
Gymnastics for girls and sets of shoulder exercises do not have much difference with men's training. Of course, shoulder exercises also have aesthetic benefits. Not only do shoulder exercises help improve the strength of your arms, but they are also designed for women to give their upper body a rounded and toned appearance. To do this, the weaker sex also needs to perform both basic and isolating exercises for all delta bundles. To build muscle, either gender needs a base with heavy weights, low reps (3-4 sets of 10-12). In this case, isolation can be performed with free weight, working each beam for 4-5 approaches of 15-20 repetitions. Shoulder and back workouts for girls should begin with a ten-minute cardio workout; the shoulder joints need to warm up well before heavy loads.
Typically, girls like to focus on their abs and thighs and neglect shoulder exercises. However, toned and rounded shoulders look great and make your hips and waist appear slimmer. They can also make your body more symmetrical, and since your deltoids are used in almost every exercise, strengthening them is important. If your shoulders are wide enough and you don’t want to widen them even more, remove the isolation exercises on the middle delta, the development of which is responsible for the width of the shoulders. Leave the development exercises mostly to the front and rear fascicles, but do basic exercises that will indirectly work the middle deltoids. For most exercises you will need to use free weights. There is no need to use heavy weights, especially on medium bunches. Additionally, using weights that are too heavy can also lead to injury. Choose ones that are hard enough to challenge your muscles but allow you to maintain proper form.
To get the most out of your workouts, you need to pay attention to proper technique. Move through the movements, slowly focusing on your shoulders. Avoid rocking and jerking. Finally, after your workout, spend some time stretching.
Girls are recommended to do shoulder training once a week, while combining it with other muscles. In shoulder training complexes in the gym, girls may additionally include their back. You can also combine the shoulders with the legs - for those who are more prepared, or on a separate day for all the muscles of the body. Exercises for arms and shoulders for girls in the gym can also be performed in one workout.
Beginners are recommended to perform circuit training, which works all muscle groups at once. Later, you can move on to a more advanced level of split training. The next set of classes in the gym for girls will already include arm and shoulder training in one day.
Shoulder muscle training for beginner girls
Outside of sports, we rarely lift objects above our heads in everyday life. If you're new to exercise, don't use too much weight for your overhead press. Start by warming up your muscles and then begin warming up your shoulders with slightly higher rep ranges. With proper training, your shoulder muscles should be burning!
Warm-up complex for beginners
Plan: Perform 3 sets. Rest between repetitions should be minimal
| Standing dumbbell press 5 reps | |
| Dumbbell Lateral Raises 5 reps | |
| Lifting dumbbells in front of you 5 reps | |
| Bent-over dumbbell rows 5 reps |
Use light dumbbells, about 1 - 1.5 kg. Perform the above exercises while standing on slightly bent knees. Taking this position will take the pressure off your lower back.
Don't neglect this warm-up! I still start my training with it to this day.
Notes:
Do this workout twice a week. Moreover, the pause between workouts should be at least 72 hours. After 2-3 weeks, you can increase the load and use other variations of the same exercises.
As you decrease the number of repetitions, increase the weight. But remember, repetitions are the guide for the exercise. The rule does not apply here: the faster, the better. If you need to do 12 reps and you feel like you can do 3 more, then do an additional three reps. And then increase the weight on the next set. Conversely, if you need to do 12 reps and you can barely do 8, then reduce the weight. Don't sacrifice technique for weight!
Shoulder exercises for beginner women
| 1. Seated dumbbell press 4 sets, 12, 12, 10, 10 reps | |
| 2. Lifting the barbell in front of you With a curved neck 4 sets, 12, 12, 10, 10 reps | |
| 3. Seated lateral raises 4 sets, 12, 12, 10, 10 reps | |
| 4. Reverse butterfly flyes 4 sets, 12, 12, 10, 10 reps |
Exercise technique
Seated dumbbell press
You will feel some extra strength behind the shoulder machine, which is why I do the seated dumbbell press. As the load increases, the dumbbells will throw you off balance. Moreover, to press dumbbells while sitting, a more rigid fixation of the body is required than while standing.
The dumbbells should not touch each other at the top; If the distance between your hands is narrower than the level of your shoulders, you may injure your shoulder joint.
Lifting a barbell with a curved bar in front of you
You can also perform this exercise on the lower block in a crossover. It doesn't matter which projectile you choose. Keep your legs slightly bent at the knees, which will prevent your body from swaying and protect your lower back from injury. Also use a deep grip. That is, when lifting the barbell to your chin, your thumbs should be on the same side of the barbell as the other fingers on your hand. Always control the lowering of the bar. Keep your back and neck straight.
Seated lateral raise of dumbbells
Sit here with your body straight. This exercise has been in demand for a long time. I've been using it throughout my 35 years of lifting weights. Engage your lower back muscles and you will feel your shoulders drop into place. Imagine that you are sitting between two glass walls. If the dumbbells go too far forward or too far back, the glass will break.
Afterwards, lift the dumbbells as if there is resistance at the elbows. Your thumbs should point slightly downward. If your thumbs and palms begin to creep up, you will feel your shoulders change position. This means that the lateral deltoid muscle no longer does most of the work.
Perform this exercise with moderate weight until your technique is perfect.
Reverse flyes in the butterfly machine
Sit at the butterfly machine. Adjust the seat height so that your shoulders lower your chest. If you sit too low, the trapezius muscles will work.
Maintain a neutral wrist position and make sure your elbows are pointing back, not down. Imagine that you want to push someone behind you with your elbow. Not the best example, but this is how your elbows should work.
Training program for general shoulder muscle development for women
This workout is intended for those who have already worked with weights and want to pump up the deltoid muscle. After this workout, you will not feel muscle pain and will gain beautiful muscle shape. If you want to increase muscle size, then this workout is for you. And if you are trying to lose weight and want to give your shoulders a nice shape, then this workout is also perfect for you.
Since the exercises included in this workout must be performed at maximum intensity, I recommend that you do them once a week. I also recommend changing the variation of exercises: dumbbells, machine, cables, barbell, and so on. I will give more specific examples.
No matter what exercise you do, you should start your workout by warming up your muscles. Believe me, it works!
| 1. Seated dumbbell press 6 sets of 12, 10, 8, 8, 6, 6 reps (dropset after two sets of 6 reps) | |
| 2. Seated lateral raises 6 sets of 15, 12, 12, 10, 8, 8 reps (dropset after two sets of 8 reps) | |
| 3. Superset Bent-over dumbbell chest row 5 sets of 12, 10, 10, 8, 8 reps Raising your arms in front of you in a crossover 5 sets of 12, 12, 10, 10, 10 reps |
Execution technique
Overhead press
Choose between seated dumbbell curls, machine presses, or seated barbell curls. The first week do the exercise with dumbbells, the next week on the machine, and so on. Squeeze your lower back muscles to lower your shoulder blades. Engage your abdominal muscles as you inhale and begin pressing. Lower the weight to chin level. Do not lift your chin towards the apparatus!
Before performing a dropset, reduce the weight by about a third. Train to muscle failure. So, 15 kg dumbbells need to be replaced with 10 kg dumbbells.
Rest between sets. If you've been training at a fast pace, then do an abdominal exercise or stretch your shoulder muscles.
Lateral dumbbell raises
As with the bench press, vary the exercise variations each week. Choose between dumbbells or a machine and between one-arm and two-arm raises. For me, I don't do crossover side raises. But if you're good at it, then go for it. Stand up straight and enjoy the burning sensation in your muscles.
Bent-over dumbbell chest row
This superset doesn't require too much strength. Here you also have a choice: a machine, crossover or free weight. This exercise can be performed with dumbbells in an incline position (or sitting or standing), on a crossover (reverse fly) or on a machine. If there are a lot of people in the room, place dumbbells near the machine you are sitting at.
When performing this exercise with dumbbells, bend your knees so that your shoulders are higher than your hips. The point at which you look during the exercise determines the position of your neck, so focus your gaze at least 1 meter away from you. This way your neck will not feel the strain.
Elbows bent. Your hands should be in this position throughout the entire exercise. If you weigh too much, the load will not be applied to the development of the triceps.
Raising your arms in front of you in a crossover
You can use ropes, handles or a barbell. I prefer a barbell with a curved bar. The weight of the weight will depend on the machine you choose. With some simulators this exercise will be easy for you, with others it will be incredibly difficult. Do this exercise with a little more repetitions, otherwise your forearms and elbows will suffer. This exercise can be diluted with dumbbell lifts in front of you.
A set of shoulder exercises for girls
Pump up your deltoids using different techniques with dumbbells and a barbell, giving local load to each of the 3 beams. They work well when performing other practices, so add 1 basic and 3 isolated shoulder exercises from the ones suggested below 1-2 times a week to the main complex.
When working with apparatus, use minimal weights and add load only after honing your technique.
The recommended number of repetitions to strengthen muscles and form relief is 10-15 x 3 sets.
Barbell chest press
The multi-joint exercise specifically works the front and middle zones of the deltas, triceps and indirectly loads the dorsal bundles. Perform it from a standing position, but if you have no experience, work while sitting, placing your shoulder blades firmly on the back of the bench.
- Grasp the bar with an overhand grip and bring the barbell to your collarbones.
- Push it up and straighten your elbows completely.
- Then lower it back down.
While working, keep your body and head straight. When you lose control of your body, it's easy to lose your balance.
Seated press
This is one of the best delt exercises in the gym. It can be done at home by replacing the barbell with dumbbells. It is as effective as a barbell. In the gym, start working with 5 kg, increase the weight gradually. The weight depends on the athlete’s task. When bench pressing, it is even easier to control the weight by gradually adding 1 kg each week.
- Take dumbbells, sit on a bench or chair, rest your shoulder blades on the support.
- Bend your arms, point your elbows down.
- Squeeze the projectiles upward until they touch at the top point.
- Keeping your elbows at a slight angle, lower your arms.
Barbell row to the chin
The front stretch is a classic exercise for the shoulders and arms in the gym. It involves deltoids, trapezius, biceps, forearms, abs, and lumbar spine. To work you need an Olympic or EZ bar and weights.
Grasp the base with a medium grip .
- The narrower the position of the arms , the more actively the biceps and triceps of the arms work.
- With wide palms, the load is accentuated on the 2 heads of the deltas.
Technique:
- Remove the bar from the racks or pick it up from the floor.
- Lower the barbell down and hold it with straight arms.
- Make a wheel of your chest and, spreading your elbows, pull the projectile strictly vertically to your chin. During the lifting phase, keep your back straight and do not hang over the bar.
- At the top point, the elbows should be 30° above the shoulders from the horizontal.
Swing dumbbells to the sides
- While standing straight, simultaneously raise your arms to the sides and smoothly lower them down.
- Work with your elbows bent and don't relax your muscles throughout the set.
The exercise can also be performed with arm weights.
Read more about the technique and variations of the delta exercise, lateral swings with dumbbells →
Dumbbell swings on an incline bench for rear delts
- Lie on your stomach on a bench with an inclined back;
- and spread your arms to the sides.
Bent-over swings to the sides
In the bent position of the upper body, the rear head falls under the sight.
- Standing with dumbbells in your hands, bend 45° or lower.
- From this position, open your arms and rotate your wrist so that your thumbs are below your little fingers.
- Overcoming resistance, return your hands to their original position. Perform all movements slowly.
Alternating raises of arms in front of you
The front deltoids are pumped faster than others, since they are involved in all pressing exercises, but it doesn’t hurt to load them once a week either.
- Take the shells, bring your lowered hands to the front of your thighs.
- Raise your right arm forward horizontally to the floor or slightly above the shoulder line, and lower it.
- Repeat the movement with your left.
Lifting dumbbells while lying on your side
The peculiarity of the technique is that already at the beginning of the arm movement, the lateral delta is fully loaded. Execution mechanics:
- Lie on the floor or bench sideways, lean on your forearm.
- With your free hand, grab the projectile with an overhand grip.
- Raise it vertically, then lower the straight limb onto your thigh.
- Repeat on the other side.
Training program to increase shoulder width
These exercises will mainly focus on developing the lateral deltoid muscle. You can do these exercises every workout for 4-6 weeks, or every third shoulder workout, combining them with the other exercises we talked about above.
| 1. Smith machine press 5 sets of 15, 10, 8, 8 reps (do overhead presses if you can) | |
| 2. Lateral dumbbell raises 5 sets of 15, 12, 10, 8, 8 reps (drop set after two sets of 8 reps) | |
| 3. Superset Raising arms to the sides on the lower block while standing in a bent position 4 sets of 12, 12, 10, 10 reps per arm Lateral dumbbell raises 4 sets of 10-12 repetitions (at each repetition, bring your hands with dumbbells in front of you) | |
| 4. Standing lat pulley press on the deltoid muscle 4 sets of 12, 12, 10, 10 reps on each arm |
Deltoid muscles: their location and main function
So, if you do fitness in the gym or at home on your own, the first rule to remember is to work the muscles of the whole body, and not just problem areas. Don't be lazy to work the deltoid muscles of your arms.
The deltoids are the upper shoulder muscles. They are responsible for the contour and shape of the upper part of our hands. There are three groups (bundles) of deltoid muscles:
- anterior - in the front upper part of the clavicle;
- middle - from the acromial part of the scapula;
- posterior - from the lower part of the posterior edge of the scapula.
The main function of the deltoid muscles is to ensure the movement of the arms perpendicular to the body. These muscles are also involved in lateral abduction of the arms, rotation and extension of the shoulders.
Execution technique
Smith machine overhead press
Many people can do this exercise. Others don't do anything at all. If you feel pain, you do not need to continue with this exercise. Instead, start with dumbbell presses or Smith machine presses in front of you.
Adjust the seat of the machine under the barbell, and make sure that the bench is at a right angle or slightly inclined. The weight of the weight depends on the machine used. Lower the bar as low as possible. The distance between your palms should be greater than shoulder width.
You can do bench presses to keep your back straight, or even have a trainer push your knee into the middle of your back.
Standing Dumbbell Lateral Raise
Do not lift the dumbbells higher than 90 degrees, because then only the trapezius muscles will work. Palms facing down. Do not swing dumbbells or pump your body.
Raising arms to the sides on a lower block in an inclined position
First perform a set on one arm, then the other, and then proceed with the second half of the superset. No matter what kind of cables you use, it will be very difficult for you. With this exercise you will feel painful sensations in your muscles that will definitely delight you. Your shoulders and hips should form a right angle with the floor.
Lifting dumbbells through the sides "with touch"
For this exercise, use half the weight you would use for regular dumbbell lateral raises.
Raise your arms with dumbbells up. When your hands reach chest level, bring them together, almost touching each other with dumbbells. Then spread your arms and return them to the starting position.
Perform this exercise within a moderate range of repetitions, otherwise your forearms and elbows will be overworked.
Swing in the simulator with one hand to the side
The middle deltoid muscle is already a little worn out, so we switch to a one-arm lateral press on a cable machine. This is where you need to focus on control.
If you have difficulty performing this exercise on a cable machine, use light dumbbells. When performing this exercise with dumbbells, you can hold onto a machine or a bench. By fixing the non-working side of the body, you will not sway during the exercise.
Shoulder exercises for girls
Seated dumbbell press
It is deservedly considered the most popular deltoids exercise among girls. It perfectly works the middle and anterior deltoid muscles. Additionally, it involves the triceps, so it is not advisable to train it before doing the press, otherwise it will weaken and you will not be able to fully load your shoulders.
To perform the exercise, sit on a bench with your shoulder blades firmly pressed against the back of the bench. Bend your lower back slightly. Take dumbbells in your hands. Starting position – arms bent, elbows “looking” down, dumbbells located at shoulder level, palm facing forward. As you exhale, press the dumbbells up, trying not to straighten your elbows all the way, but to leave a slight angle. As you inhale, return to the starting position.
Wide grip barbell row
Another basic exercise for the shoulders, it works primarily on the middle delta beam, but when the body is in a straight position, the front beam is included in the work, and when slightly tilted forward (15-20˚), the rear one is included. A small portion of the load also falls on the biceps.
Technique: stand straight, feet shoulder-width apart. Take the barbell with a wide grip (so that when your arms are lowered, the distance between your hands is slightly wider than your hips). As you exhale, raise the barbell to chest level, concentrating not on bending your arms, but on moving your elbows up and to the sides. As you inhale, slowly, without throwing the bar down, but smoothly lowering it, return to the starting position. To shift some of the load from the front to the back, slightly tilt your body forward, but keep your back straight.
Standing dumbbell raises
Most often used as an isolation exercise for the middle beam. To perform it, stand up straight and hold dumbbells in your hands. As you exhale, smoothly raise your arms to the sides - at the top point your shoulder should be parallel to the floor. Keep your elbow relaxed - do not straighten it completely, maintain a slight natural bend. As you inhale, slowly lower your arms. Do not drop the dumbbells down - the movement must be controlled so that the muscles do not relax throughout the entire amplitude.
Lifting the projectile in front of you
Isolation exercise for the anterior deltoids. For girls, it is best to use dumbbells, as they are the easiest to vary the weight with. The starting position is the same as in the previous exercise. Raise the dumbbells in front of you - synchronously or alternately. At the top point, the shoulder should also be parallel to the floor, and the elbows should be relaxed.
