The Best Shoulder Exercises Without Weights

Developing strong shoulder muscles is important not only for aesthetic reasons, but for injury prevention. The deltoid muscle forms the rounded contour of the shoulder. It is made up of three sets of fibers and is responsible for many motions. While most shoulder exercises require external resistance, such as dumbbells, shoulder muscles can be developed without weights.

Push-Ups

This classic exercise works all muscles of the upper body. To perform a basic push-up, place your hands flat on the floor (shoulder-width apart to emphasize the chest and shoulders or closer to emphasize the triceps muscles). Keep your arms straight, elbows unlocked. Straighten your legs behind you with your feet together. Rise up on your toes or knees (an easier modification), forming a straight line from your feet to your head. Focus on the ground below. Keeping your head still and aligned, slowly lower yourself until your upper arms are parallel to the ground. Avoid winging your elbows out to the sides. Pause, and then slowly push yourself back up. Repeat 10 to 12 times. Complete three sets. Other variations that further emphasize the shoulder muscles are staggering your arms or placing a medicine ball under one arm during one set, then the other arm during the second set.

Pull-Ups

This traditional, military-style exercise is difficult to perform completely and correctly, but if you can do it, it's one of the all-time best upper back exercises. This is known to be one of the best back exercises without weights. Place your hands shoulder-width apart on a bar and hold the bar with your palms facing away from you. The bar must be high enough so that when you hold it, your legs can hang freely. Pull yourself up toward the bar until your chin and the bar are at the same level. Lower yourself slowly until your arms are straight and perform eight repetitions. Perform three sets. This exercise not only strengthens the upper back but the arms, shoulders and chest as well.

Crane Pose (Bakasana)

Many yoga poses can develop the shoulder muscles. One such pose is the crane (bakasana). Not only does the pose strengthen the shoulders and help you develop balance and coordination, but it also strengthens the arms, wrists, hands and abdominal muscles. To perform this exercise, kneel on a soft surface and place your hands firmly on the floor in front of you, about shoulder-width apart, fingers splayed and elbows bent slightly. With head in line with your spine, lift your feet off the ground one at a time and shift your weight forward, over your hands. Try to balance your knees on your elbows. Keep your back long and stretched to avoid compressing the chest and focus on a spot in front of you to help you keep your balance. This will be extremely difficult at first and takes time to master. Hold for a count of at least 10. Rest and repeat twice.