How to Correct a Shoulder Imbalance With Weight Training

Weight training has many benefits such as improving your muscles' strength and tone. Weight training is also used to correct muscular imbalances. If you find the front of your shoulder is more pronounced than the back, or that your right shoulder is stronger than your left, correct this with the use of dumbbell strength training exercises. Dumbbells allow you to use both shoulders at the same intensity to move the same amount of weight, unlike barbells or machines, in which your stronger shoulder pushes more of the weight.

A woman is training her shoulders with dumbbells.
Credit: Sheikoevgeniya/iStock/Getty Images

Step 1

Warm up with light cardio work such as jogging in place or arm circles. Add shoulder workouts as often as every other day to your workout, and perform them after working larger muscle groups. Progress your challenge by moving to heavier free weights as you find yourself hitting a plateau with your initial weights. Choose your dumbbell weight by determining the amount you can lift 10 times. Lower your weight if you cannot complete 10 repetitions. Increase the weight if you can complete more than 10 repetitions.

Step 2

Perform front shoulder raises. Stand tall and hold a dumbbell in each hand with your arms straight down the front of your body and your palms facing your body. Exhale and lift your straight arms to the height of your shoulders. Inhale and lower your arms to the starting position. Complete eight to 10 repetitions.

Step 3

Perform eight to 10 rear deltoid lifts. Stand tall and hold a dumbbell in each hand with your arms straight and hands at your sides. Lean forward from your waist and allow your arms to hang down from your shoulders with your palms facing each other. Bend your elbows slightly. Exhale and press your elbows toward the ceiling to separate and lift the dumbbells. Inhale and return your hands to the starting position.

Step 4

Perform eight to 10 side raises. Stand tall and hold a dumbbell in each hand with your arms at your sides and palms facing your body. Exhale and lift your straight arms out to your sides to shoulder height. Inhale and lower arms to the starting position.

Step 5

Perform eight to 10 side lying arm rolls. Lie on your back with your knees bent and a dumbbell in your left hand. Raise your left arm straight toward the ceiling and face your palm toward your body. Rest your right arm on the floor next to your right side. Lower both knees to the right side of your body. Keep your left hand extended as you roll your torso onto your right side until your belly button is perpendicular to the floor. Slowly return to your back. Complete your repetitions on one side before changing hands and rolling to the opposite side.


Balance your shoulder by performing a pushing exercise followed by a pulling exercise.

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