Shoulders are the joint people injure most stupidly. Too heavy, too fast, no warm-up, all front and no back. Then they can't lift their arm above their head at 60, and they think that's just age. It mostly isn't.
Healthy shoulders need two things: strength overhead and strength in the back of the shoulder. This page has both. You need a resistance band for most of it. A set of bands is cheap and lasts years.
Warning signs to stop: a sharp or pinching pain at the top or front of the shoulder, pain that shoots down the arm, or clicking that hurts. Burning muscles are fine. Pinching joints are not. If it keeps happening, see a physio.
Warm-up
Arm circles Everyone
Small circles, then bigger, forwards and backwards. Thirty seconds each way. Boring, yes. Do it anyway, every time you train the upper body.
Pressing overhead
Pike push-up Intermediate
Push-up position, then walk your feet in and lift your hips high so your body makes an upside-down V. Bend the elbows and lower the top of your head towards the floor between your hands. This is a bodyweight shoulder press.
Reps: 6–12. Too hard? Do it with your hands on a step or sofa edge.
Pike push-up from a deficit Hard
Hands raised on two stable blocks or stacks of books so your head can go lower than your hands. Longer range, much harder. Only when regular pike push-ups are easy for 12 reps.
Reps: 5–10.
Single-arm band shoulder press Beginner
Stand on the band, handle at shoulder height, press straight up until the arm is fully extended next to your ear. Don't lean sideways to help it up. Stomach tight, ribs down.
Reps: 10–15 per arm.
Raises
Band front raise Beginner
Stand on the band, straight arms, raise the handles in front of you to shoulder height. No higher, no swinging. Slow down, slow up.
Reps: 10–15.
Band upright row Intermediate
Stand on the band with both feet, pull the handles up along your body, elbows leading. Stop with the elbows at about shoulder height. If this exercise pinches your shoulders, skip it. Not every exercise is for every shoulder.
Reps: 10–15.
The back of the shoulder (do not skip this)
Band rear-delt row Beginner
Pull the band towards your upper body with your elbows high and wide, out to the sides. Squeeze the back of your shoulders. This is the antidote to all the pushing and sitting.
Reps: 12–20.
Band bent-over rear raise Intermediate
Hinge forward with a flat back, arms hanging down, then raise them out to the sides with a slight bend in the elbows. Light band, perfect control. The rear shoulder is a small muscle, it doesn't need heavy.
Reps: 12–20.
A ready-made home shoulder workout
| Exercise | Sets | Reps |
|---|---|---|
| Arm circles | 1 | 30 s each way |
| Pike push-up | 3 | 6–12 |
| Single-arm band shoulder press | 2 | 10–15 per arm |
| Band rear-delt row | 3 | 12–20 |
| Band bent-over rear raise | 2 | 12–20 |
Notice: as many sets for the back of the shoulder as for the front. That is on purpose.