Deltoid Exercises How To Strengthen Shoulders Without Weights 2021

Deltoid Exercises

Deltoid Exercises, No more pain, and bad posture – there is hardly a game that looks so good and is at the same time as prone to injury as the shoulder. Deltoid Exercises a natural lift – without powerful shoulders, you can forget the next bar or buddy celebrates birthday visit.  Deltoid Exercises Because this part is involved in almost every arm movement. Also, you score with women with broad shoulders and get past the bouncer more easily.


Why do I benefit from strong shoulder muscles?

A lot is easier for you with solid shoulders. For example, you are pushing the car out of the mud. Or to whirl your children through the air. Even if they are about to graduate from high school, seriously, your shoulders are involved in just about every arm movement.

They are already in use when pulling your sweater over your head or taking the cereal box from the upper shelf. They also support you in every strength training for the upper body.

Because once you do exercises for your chest or your back performing, strong shoulders allow more weight and a more significant effect. It also doesn’t hurt to have to complain about tense shoulders.

After all, strong muscles don’t know pain. If you are struggling with extra pounds in the stomach area: Broad shoulders hide them better than any baggy sweater. Thanks to the resulting V-shape, your waist looks slimmer.

What are the benefits of shoulder training?

It depends on. You should know that the shoulder is divided into three areas: the front, side, and back. The side area, in particular, makes the shoulder appear more voluminous. Of course, only if it is trained.

Exercises for the back area ensure that you don’t go through life like a limp sack with sagging shoulders. And those who specifically train the front shoulder area have a good chance of winning beer mug lifting.

Which muscles do I train?

Several. On the one hand, of course, the shoulder muscles themselves. It bears the name “Musculus Deltoideus.” As mentioned above, this triangular muscle is divided into the front, side, and rear areas.

The so-called rotator cuff, however, is much more crucial for the smooth flow of shoulder work. The cuff stabilizes the shoulder joint by resting on the shoulder joint like a cap.

deltoid exercises

In this way, the joint button of the humerus remains in the center of the joint socket of the shoulder blade. The four muscles allow you to rotate your arms in and out. Lifting from the side is also part of their job profile.

If you want to know precisely: The quartet consists of the lower and upper bone muscles (infraspinatus and supraspinatus muscles), the subscapular muscle (Musculus subscapularis), and the small round muscle (Musculus teres minor) together.

By the way, holistic shoulder training also includes training the hood muscle. It lifts your shoulders, moves your shoulder blades, and mixes in when you turn your head. Incidentally, bodybuilders’ hunched shoulders come from neglecting their trapezius muscles.



Even without ambitions to be on stage, you should include the trapeze in your training, as it promotes tension in the neck area when it is weak. Incidentally, bodybuilders’ hunched shoulders come from neglecting their trapezius muscles.

Even if you don’t have any ambitions to be on stage, you should include the trapeze in your training, as it promotes tension in the neck area when it is weak. Incidentally, bodybuilders’ hunched shoulders come from neglecting their trapezius muscles.

Even if you don’t have any ambitions to be on stage, you should include the trapeze in your training, as it promotes tension in the neck area when it is weak.

Why are the shoulders particularly prone to injury?

shoulder workout without weight

Their agility is to blame. The shoulder joint is the most mobile joint of all. But: This flexibility has disadvantages. It is made possible by the socket of the shoulder joint, which is small compared to the hip joint.

This means that the shoulder joint is only weakly guided on the bone side and relies on muscular support. If this is missing, tension or injury is not far off. If only because the joint is constantly in use and one-sided loads are not uncommon in our everyday lives.

Overloads can also be the cause. Also, naturally more flexible people (keyword: hypermobility) run the risk of the joint completely dislocating. The reason for this is extreme movements, such as those caused by accident.


Once the shoulder is hurt, you should cure it entirely and strengthen it in the next step through targeted training. Precisely because the joint is so vulnerable, it makes any impairment even more sensitive.

What is shoulder impingement syndrome all about?

shoulder workout without weight

Impingement syndrome (also called bottleneck syndrome) gets tight – in the spaces in and around the shoulder joint or in the area under the roof of the shoulders. This lack of space can be caused by sloping shoulders, i.e., poor posture.

However, other causes are overload (for example, through one-sided or incorrect training) or injuries. The lack of space causes irritation, inflammation, and injuries to the tendons, bursae, and muscles. In short: It hurts abnormally, especially when you move sideways or overhead. Prevent, for example, by keeping your thoracic spine flexible.

From a static point of view, men with shoulder impingement are much more immobile in the thoracic spine area than guys with healthy shoulders and are also more likely to have a hump. A few weeks of weightlifting or kettlebell training with impingement syndrome are enough to injure your shoulder seriously.

You can save yourself that. How? By pulling your shoulders back / down before each exercise and holding them there during this time. Also, despite male ambition, refrain from all activities that you feel pain.

For example, lateral raises often cause problems for those affected but also training on the butterfly machine. You should only put the latter on your workout list if you can do the full range of motion without pain. How? By pulling your shoulders back / down before each exercise and holding them there during the time. Also, despite male ambition, refrain from all activities that you feel pain.

For example, lateral raises often cause problems for those affected but also training on the butterfly machine. You should only put the latter on your workout list if you can do the full range of motion without pain.

How? By pulling your shoulders back / down before each exercise and holding them there during the time. Also, despite male ambition, refrain from all activities that you feel pain.

For example, lateral raises often cause problems for those affected but also training on the butterfly machine. You should only put the latter on your workout list if you can do the full range of motion without pain.

What do I have to consider when training for the perfect V-shape?

Do not rush. Because the shoulder joint is so prone to injury, you should never start training without a warm-up. Arm swings and circles warm the game well. A half-weight warm-up set is mandatory before heavy-weight exercises.

You should also be careful not to work with too many discs on the bar or too many repetitions—the danger of overtraining high in the shoulder muscles. Men like to overdo it when it comes to the bench press, which often leads to shoulder problems.

Always make sure to press your back firmly against the bench for more strength. This also applies to all other exercises that are performed on the (inclined) training bench. On top of that, a clean technique is essential, especially during shoulder workouts, to not challenge or even aggravate complaints.

Also, you should ensure balance by bringing the front, side, and back parts into a state of equal strength. Note that many exercises already train the front shoulder muscles anyway. Therefore, it is better to focus on the side and back areas in a targeted shoulder workout.

The four best shoulder exercises deltoid exercises without equipment

Reverse shoulder press on the floor

Support your hands upside down on the floor, shoulder-width apart. Press your buttocks towards the ceiling. Extend your legs and arms, keep your back straight. Bend your elbows until your head is almost on the floor.

Handstand shoulder press on the wall

Stand with your back to a wall with your hands on the floor more than shoulder-width apart. Climb up the wall with your feet until your whole body is in a straight line. Move your hands close to the border. Bend your arms slowly and lower your body until your upper arms are level. Hold for a moment and press back to the starting position.

Alternating arm raises

Grab a heavy object with each hand (here: bricks, but books or filled bottles can also work). Extend the left arm horizontally; the right arm points straight up. Extend your left arm straight up until it is vertical. At the same time, lower your right arm forward into a horizontal position. Keep your back straight and pull your shoulder blades down. Continue alternately.

Backward shoulder raises in the prone position.

Lie on your stomach with your toes on the floor. Bend your arms at right angles; the upper arms are on the side at shoulder level. Raise your head and arms and rotate your thumbs up. Raise your arms back and up as far as possible and forcefully bring your shoulder blades together. Hold the end position, then slowly release it without putting your arms or head down.

Lateral raises with dumbbells

Stand shoulder-width apart with your knees slightly bent. Hold a dumbbell in each hand. The palms point forward. Lift the dumbbells sideways until they are vertical at about shoulder height.

Barbell shoulder press

A barbell in an overhand grip holds slightly more than shoulder-width. Hold the bar in front of your body at shoulder height. Feet shoulder-width apart, knees slightly bent. Lift the dumbbell straight up until your arms are fully extended.

Front pulling with the SZ dumbbell

Hold an SZ bar in front of the hips in a shoulder-width overhand grip. Pull the dumbbell close to your body to below your chin, keeping your back straight.

One-armed front lift with tubes

Stand with your left foot on a tube in a crouch position and shoulder-width apart. Hold one grip with each hand; the right arm is stretched out next to the body, the left arm diagonally forward. Raise your left arm in front of your body to shoulder height, hold it briefly and slowly return to the starting position. Switch arms in the following sentence.

Shoulder training in the studio: the three most effective machine exercises

Pulling the cable to the head while standing

Stand in front of a cable towing tower, standing a little more than shoulder-width apart. Hold a rope handle under tension with your arms straight. The palms of the hands point towards each other. Pull the rope handle towards your face and your hands up to your ears. The upper arms are horizontal, and the shoulder blades are drawn together.

Internal rotation of the shoulder on the cable towing tower

Stand at the side in front of a cable pull and hold a bow-shaped handle on the left. Bend your elbow at right angles and turn your forearm as far to the left as possible. Rotate your forearm in front of your body without changing the pitch at the elbow. Change sides in the following sentence.

External rotation of the shoulder on the cable towing tower

Stand with the left side of your body in front of a cable pulley that is fastened at about hip height or runs over the lower pulley. Grasp a bow-shaped handle with your right hand and hold it in front of the left side of the body so that the pull is under tension. Put your left hand on your hip. Rotate the forearm to the right as far as possible without changing the angle at the elbow. The upper arm remains close to the body, the trunk unchanged in position.

Four shoulder stretches after each workout.

So that your shoulder muscles remain flexible, you should stretch the area after training.

Arm and shoulder stretching with arms crossed.

While standing, bring your left hand to your right shoulder and your right hand to your left shoulder. Pull your shoulders forward slightly and round your back.

Arm and shoulder stretching with the arm extended

Stretch your right arm in front of your chest, pinch it with your left arm and pull it to your left shoulder. Switch arms in the next round.

Triceps stretch behind the head

Stand upright and shoulder-width apart. Bend your left arm; your elbow is pointing towards the ceiling, your hand is on your neck. Use your right hand to gently push your left elbow down until you feel a stretch. Switch arms in the following sentence.

Slide on the wall

Stand about a foot’s length in front of a wall, shoulder-width apart, and lean on your buttocks, back, and head. Raise your arms straight above your head so that your shoulders, elbows, and wrists are in contact with the wall. The closer the components are to each other, the more difficult it becomes. Bend your arms slowly until your elbows are at least shoulder height. From the lowest possible position, slowly stretch your arms again.

What distinguishes the perfect shoulder workout?

Because it is not training to the point of total fatigue, the shoulder area is very prone to injury. So it is sensible and not a sign of weakness to reduce the weight and tickle the last out of your muscles with various training techniques.

In general, beginners should switch between high weights with few repetitions and lower weights with an increased number of repetitions to target as many muscle fibers as possible. For example, you can alternate between exercises for the studio, activities at home and on the go.

Anyone who wants explicitly to put more mass on their shoulders should incorporate the appropriate exercises into their workout 2 to 3 times a week.

Conclusion: train your shoulders with several exercises

The shoulder is considered to be the most flexible joint in humans. This is great but also highly prone to injury – the bony guide is not very stable. Therefore, strong muscles (such as the deltoid muscle, which is made up of 3 parts (the anterior, lateral, and posterior) and the powers of the rotator cuff) have to do this job. So for healthy and strong shoulders, there should be more than one exercise on your training plan.


The most significant advantage of home training is that the hurdle is so low, and theoretically, anyone can start immediately. But that’s just one of the many advantages.

ADVANTAGES Deltoid Exercises

No subscription:  Signing a contract at the gym is arguably the biggest hurdle for most. Am I getting out of there again? How long is that going? What if I don’t want to exercise afterward? Unfortunately, the majority of those exercising end up as card files. You keep paying, but not training. You don’t have to worry about that when you train at home.

No excuses: If you know how to train correctly deltoid exercises without equipment, you can theoretically do your workout from anywhere. Every place is your gym. So what’s holding you back? Right: nothing!

No travel costs: Depending on how far away your studio is and how far you have to drive, fuel costs add up over time (not to mention the travel time you have to take on each time). This is also not a problem if you can train from home.

DISADVANTAGE Deltoid Exercises

It all sounds perfect, but does such training with your body weight also have disadvantages? Yes, but you can get over them. Progress limited. Don’t get me wrong: Anyone can build an imposing body with intensive training from home. But at some point, there will come a time when you have to give your body more excellent resistance to make progress.

If you train deltoid workouts without weights, you have to train longer or more intensively. That doesn’t go well forever.

Little variety. If you only train with your body weight, you are limited in the exercise variation from the outset. However, you can quickly remedy this by using a few simple tricks (water bottles as deltoid workouts without weights, a backpack as additional weight) or buying a sling trainer.

This increases the range of exercises a lot! As you can see, training deltoid workouts without weights offer a meager hurdle, especially for beginners, to start. No contract in the studio, no trips there, and there are no excuses.


Training without equipment can be carried out in different ways. The most popular is the HIIT form, where you maintain a very high pulse for a relatively short period of around 15-25 minutes – quick and high-intensity.

For example, you take 4-5 exercises, complete each one for about 30-45 seconds without interruption, and pause between the exercises for 45-60 seconds. As soon as all activities have been completed once, you have completed the first round of any number of games. After a completed match, you pause a little longer than between exercises.

The significant advantage of this type of training is that you only have to sacrifice a little time and burn many calories in a short time.

With HIIT training, you can burn an extremely high number of calories in a short time. Just one hour of exercise per week is enough to achieve lasting and fast results!

Furthermore, you should make sure that you train all parts of the body in a workout if possible, that is

  • Poor
  • Move
  • Chest
  • Legs
  • Shoulders
  • Belly

It could look like you choose an exercise for each muscle group in one round. You can repeat the same rounds or change the practices; that’s up to you.


Okay, so let’s get to the heart of the article: The best exercises to use at home without weights. I present two top practices for each muscle part to have a little choice and train your entire body.


Dips: For dips, you need an elevation to support yourself (for example, a chair or a bench). With your back facing the court, you keep your palms on the bench or chair – the backs of your hands are facing forward. Extend your legs straight on the floor. Now bend your arms until your butt is almost touching the floor and push yourself back up to the starting position.

Pushups: The classic among the exercises in your own four walls. Bring your body into a push-up position. Position your hands wider than shoulder-width apart from your shoulders. This may be a bit strange, but it trains the chest more. As you push up, imagine you are bringing your hands together under your chest. This strengthens the muscle feeling in the chest muscles!


Superman: Lie flat on your stomach, legs and arms stretched out forwards or backward. Now lift your arms and legs at the same time, which puts pressure on the lumbar area. The range of motion is minimal. If this is too difficult, raise your legs first, then your arms.

Broom Pull-Ups: This is where we get a little creative. Lie under a table or chair and place a broomstick on top of it. The broomstick should be over your shoulders. Hold the steal with both hands and row upon it. If you do not have a high chair, you can also lie down between two chairs and row up between them to increase the range of motion.


Diamond push-ups. Get into the typical push-up position and bring your hands together. Spread your thumbs outward and stretch out your index fingers. Both thumbs and forefingers should be touching each other, creating a “diamond shape” between them. From this position, you will now perform pushups. This variation puts a lot of strain on the triceps.

Towel curls: With biceps training, we have to improvise a little again. Take a towel, grab both ends with your hands, and place one foot in the center so that one leg is raised in the air on the towel. You can now create resistance with your leg by pressing against the towel. Curl the towel up either end.


Shoulder press on the door frame. This is an isometric exercise, so you are exerting force against immobile resistance. Stand in the door frame and stretch your hands up until you can grip the door frame. Now press as hard as you can against the door frame for about 30 seconds.
Jackknife push-up. Put your feet on a chair and get into the push-up position. Step back a little with your arms, so your bum arches up. Your head should be almost perpendicular to the floor. Do a lie-up from this position to primarily train the shoulders.


Squat:  With or without additional weight: An excellent exercise for the leg muscles. Stand shoulder-width apart, put your hands on top of each other and stretch them out in front of you. Move your buttocks back as if you wanted to sit on a chair and bend your knees a little at the same time. Go down until your thigh is parallel to the floor. Push yourself back up through your heels.
Wall seating. Stand with your back against a wall and position your feet so that they are a thigh-length away from the wall. Now slide your back down along the wall until you are in a sitting position and stay in this position for as long as possible. After a short while, your thighs will start to burn!


Deltoid Exercises, You are sliding folding knife. For this exercise, you need a towel and a surface on which you can slide the towel (i.e., no carpet or rubber). Get into a push-up position and place your feet on the towel. Now slide your feet forward towards your knees and back again.
Scissor cut. Lie on your back on the yoga mat. Put your arms next to your body; the head also maintains constant contact with the ground. Now lift one leg about 40 °, the other hovers slightly above the ground. Directly change the position of both legs and perform this movement several times in quick succession.


Ready to get started, but not sure how and with which exercises?

No problem. We provide you with the perfect training plan without equipment, which you can carry out for as long as you like. This consists of HIIT circuit training, which will raise your fat-burning to an entirely new level. And that with only 3x training a week for just 25 minutes.

This plan calls for 1 exercise per muscle group for each lap. You can complete as many laps as you like, but there should be at least 3.

You can swap exercises to your heart’s content, but only for the same muscle groups. Exchanging a chest exercise for an arm exercise makes no sense.

The plan is designed as follows:

  • Deltoid Exercises duration: 30-40 seconds (depending on fitness level)
  • Pause time between exercises: 40-50 seconds
  • Pause time after a lap: 90 seconds

Can I build muscle with training at home Deltoid Exercises?

Yes, definitely! Especially at the beginning, your muscles jump in almost any type of training, whether with weights or without. Over time, you may have to get a little more creative with the exercises or use a sling trainer. If you are serious about it, you should get a weight bench with dumbbells sooner or later.

Is the training plan without equipment suitable for women?

Of course! The ladies, in particular, often get stuck on the cardio machines in the gym because they don’t entirely trust training with weights. Therefore, training with your body weight at home is ideal for women, absolutely test!


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