If you don't have access to a gym or don't want to invest in a set of weights, there are activities you can do to help work out the shoulders without dumbbells or other weights. Most of these activities are relatively simple and often included in standard workouts.
Step 1
Include pullups in your workout routine. Pullups not only work the shoulders, but also the back and the biceps. Overhand and underhand grips can both be used to target these areas of the body.
Step 2
Do pushups periodically throughout your week. Like pullups, this exercise doesn't just focus on the shoulders. It can also help to build muscle in the chest and triceps. To do a proper pushup, place your hands about shoulder-width apart and turn the finger out slightly. Lower the body by bending the elbows until they're in line with your shoulders and then push up until the arms are straight. Repeat.
Step 3
Work in some shoulder dips to strengthen your shoulder girdle. Take a seat on a sturdy chair, placing the palms of each hand at the edge of the seat and wrapping your fingers underneath. Walk your feet out until your butt is off the seat of the chair and your legs are extended somewhat straight. Lower the body by bending both arms, making sure that the elbows point away from the back. Lift the body by straightening the arms. Repeat.
Step 4
Try doing a handstand pushup. Come into a handstand near a wall, placing your heels against its surface for support. Lower the body by bending each arm, allowing them to point out to either side. Push down into the floor and return your arms to an extended position. Repeat.
Tips and Warnings
- To do pullups at home, purchase a chin bar for your doorway. This device hooks onto the frame of an average-sized door to provide you room to pull the chest up to the bar. If you'd rather not make the investment, head to a park and use the monkey bars or to your local gym. To add intensity to your pushups, consider placing a phonebook --- or even two, for that matter --- on your upper back.
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