Shoulder The Load: Home Workout

This article is all about how to target the deltoids from the comfort of your own home. Spring is just around the corner, which means tank tops will be back on the wardrobe menu. Nothing says aesthetics like sporting a pair of round, defined deltoids.

Shoulder Workout

The title of this workout is Shoulder The Load. Why? Because fitness isn’t just about how much weight you can push or pull. Fitness is an all-encompassing term. Physical, mental, etc. The fitness community bands together and helps one another out. Sometimes you might have to shoulder the load for a loved one, and other times they might have to do the same for you.

This shoulder workout will target all heads of the deltoid using bodyweight and resistance bands. It’s all about endurance, how long you can shoulder the load, and withstand resistance.

Banded Overhead Press

  • 4 x 20-30
  • Rest Time: 30-45 seconds

Shoulder press has been a staple in every lifter’s routine for pretty much ever, and it always will be. By now it’s no secret that to develop round shoulders, you need this exercise in your arsenal.

  • Standing with your feet shoulder-width apart, loop the bottom of the resistance band under your feet. Grip the top of the band with both hands and pull it up so the top of the band is level with your shoulders. It should feel like you’re in a standing military press position.
  • Perform an overhead press. Don’t lockout at the top. Slowly return to the starting position. That’s one rep

Band Lateral Raises

  • 4 x 15-20
  • Rest Time: 30-45 seconds

Want width? Want that nice sexy cap separating your upper arm from your shoulder? A well developed medial head on the deltoid is one of the first things anyone notices in summer. If you have any desire to wear tank tops outside, start prioritizing the medial head. 

  • Standing with your feet shoulder-width apart, loop the bottom of the resistance band under your left foot. Grip the top end of the loop in your right hand. Doing it with the opposite hand-foot will allow greater tension throughout the movement. Start with the right hand by your side.
  • Raise your right hand so your arm is parallel to the floor. Hold the contraction. Slowly lower your arm — and therefore, the resistance band. 
  • That’s one rep. Do the same thing for the left hand. 

Bonus: After completing the exercise on both arms, repeat the exercise without any rest. Count this as one set. You’ll get a solid burn and pump once by the time you move on to the next exercise.

Handstand Push-ups

  • 4 x AMRAP (as many reps as possible)
  • Rest Time: 60-90 seconds

So you can do eight push-ups without stopping. Good for you. No one cares. If you actually want to impress people, you either have to break into the triple digits for single set push-ups. Or better yet, get good at handstand push-ups. They help round out the shoulders, require core strength, and hold the power to level up your apparent badassery. 

  • Facing the wall, get into a low sprinter’s stance. You want your hands to be about eight inches from the wall and shoulder-width apart. Carefully kick your legs up and over your head. Your heels should be resting against the wall. For more stability, you can loosely plant one foot against the wall. This can help you support yourself as well as guide your movement.
  • The starting position will be pretty easy to gauge. Your head will be either touching the floor or nearly touching it. Elbows at about ninety degrees. Keeping your core tight, push up. Slowly lower yourself. That’s one rep.

Band Upright Row

  • 4 x 20-30
  • Rest Time: 30-45 seconds

The Upright Row is a great movement for hitting every head of the deltoid as well as the traps. Switching up angles to create a variety makes it even more versatile. Resistance band upright rows have an advantage over regular upright rows due to the ability to not have your wrists in a locked position (as is the case with barbell upright rows). Still, if you do have a history with shoulder impingement or wrist injuries, probably avoid this one.

  • Standing with your feet shoulder-width apart, loop the bottom of the band under your feet. Using an overhand grip, take hold of the top of the band in both hands. To gauge the correct distance between hands for this grip, stick out your thumbs. They should be close to touching. Roll your shoulders back.
  • Maintaining good posture pull the band toward your chest. Try to focus on pulling the middle of the band apart as this will add some extra stress to the delts. Keep your elbows above your wrists. At the top of the movement, drive your elbows back past your neck to allow for a greater contraction.
  • Slowly lower the band. That’s one rep. 

Band Single Arm Reverse Fly

  • 4 x 15-20
  • Rest time: 30-45 seconds

Well-developed rear delts are the equivalent of a medal of honor when it comes to lifting. They’re the way to notify anyone who sees you from behind that you know what you’re doing, and you sculpt your physique with attention to detail — as opposed to being a mass monster or a glute princess. The resistance band reverse fly is a useful tool even when you have access to a gym as you experience the most strain at the top of the movement, allowing for a better contraction. 

  • Fasten one end of the resistance band near the bottom of a door frame or completely under it — depending on how much room is between the base of the door and the floor. Close the door and make sure the band is secure. 
  • Stand so that your left side is facing the door. Bend over to just short of ninety degrees. Grip the end of the band in your right hand with your pinky out.
  • Focusing on isolating the rear delt, pull the band out and up. Lead with your elbow as it’s your elbow that has the most influence over which head of the deltoid you work. Bring the elbow back behind your upper middle back for a greater contraction. Try not to use your traps.
  • Slowly lower your hand back to the starting position. This is one rep. Repeat on the other side once the set is complete.

Related Questions

What’s the best exercise to hit my upper back? If you’re not using resistance bands, throw some Bent Over Barbell Rows or T-Bar Rows into your routine. Otherwise, check out our resistance band workout for back.

What’s the best bodyweight exercise for chest? It’s up for debate, but sticking to the staples is always a good option. Throw in dips, push-ups, and incline push-ups. We give some examples in this article. Learn how to do a kneeling barbell roll out.



fit guy author
Author: Logan Peterson
IG: loganlpeterson