How To Exercise Your Shoulders Without Using Weights

How To Exercise Your Shoulders Without Using Weights

Shape and tone your shoulders without using a single weight. Use our easy-to-follow guide every day for just one month to see the results.

Step 1: You will need

  • Comfortable clothing
  • foot wear
  • comfortable clothing
  • 2 bottles of water, for hand weights

Step 2: Exercise 1: Presses

Step 3: Start position

Begin by positioning yourself standing with your feet one shoulder width apart. Bending your knees slightly, place your hands on your shoulders holding the bottles of water.

Step 4: Lowering and lifting

Push your arms up into the air keeping your palms facing forward whilst holding onto the bottles of water.
push with your heels and straighten your legs whilst bringing your arms and hands to your thighs.

Keep all your weight balanced, your back straight and your body still throughout the exercise.

Once your hands are above the head so that they are facing each other, lower them to the starting position. This is one repetition.

It's important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your arms back up above the head, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with this exercise, you should perform 10 repetitions of it.

Step 7: Exercise 2: Flys

Step 8: Start position

Now stand with your feet one shoulder width apart. Bending your knees slightly, place your hands down your side holding the bottles of water.

Step 9: Lowering and lifting

Lift your arms outwards away from the body till they are parallel with the ground and in line with the shoulders. Make sure your palms are facing behind you.

Lower your arms back down the side of the body, stopping before the hands touch the legs. You should feel the muscles in the shoulder holding the arms out wide.

Step 10: Breathing

As with the first exercise you should be breathing in through your nose as you lower your body and out through your nose as you raise your body up.

It's important to keep the knees bent, back straight and body still - moving the arms via the shoulder joint only.

Step 11: Breathing

For this exercise, whilst you lower you need to breathe in through your nose. And then when you lift your arms outward, you need to breathe out through your mouth.

Step 12: Review

Perform 10 repetitions of this exercise.

Step 13: Exercise 3: Front raises

Step 14: Start position

Begin by positioning yourself standing with your feet one shoulder width apart. Bending your knees slightly, place your hands in front of your body palms facing your thighs holding the bottles of water.

Step 15: Lifting and lowering

Lift your arms forwards away from the body till they are parallel with the ground and just lower than the height of the shoulders.

lower your arms back down the front of the body, stopping before the hands touch the legs. You should feel the muscles in the shoulder holding the arms in front.

It's important to keep the knees bent, back straight and body still just moving the arms via the shoulder joint.

Step 16: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your arms up in front of you, you need to breathe out through your mouth.

You should perform 10 repetitions of this exercise.