8+ Best Bodyweight Shoulder Exercises To Build Size & Definition

Shoulder Muscles Anatomy

The shoulder is a complex joint that involves several muscles. These muscles work as a team to provide a wide range of motion – specifically for your upper body. Let’s take a closer look at these individual muscles. 

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Rotator Cuff Muscles

The main muscle group that supports the shoulder joint is the rotator cuff muscles. Four muscles comprise your rotator cuff – supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles help with the abduction (moving your arms away from the midline of your body) and rotation of the arm. 

Deltoids

These large muscles give the rounded contour appearance of your outer shoulder. The deltoids are divided into three parts: anterior (front), medial (middle), and posterior deltoid muscle (back). These muscles play an important role in arm abduction, flexion, and extension. 

Trapezius

This large muscle spans across your upper back and neck. It assists in shoulder movement like elevating or retracting the shoulder blade. It also helps with the ability to extend and flex the neck.

Rhomboids

The rhomboids have two parts – minor and major. These muscles are located between your shoulder blades and are responsible for retracting and stabilizing your shoulder blades. Because of this, they contribute to posture and shoulder movement.

Pectoralis Major and Latisimus Dorsi

The pectoralis major – commonly called “pecs” – is a chest muscle. It plays an important role in shoulder flexion, adduction (moving your arms toward the midline of your body), and internal rotation. 

In comparison, the latissimus dorsi are large muscles of the back. Commonly referred to as “lats,” these muscles assist in shoulder extension, adduction, and internal rotation.

Benefits Of Bodyweight Shoulder Workout

Exercise has long been known for its many health benefits. Exercise can help improve your health regardless of what area you’re targeting. Regarding body weight shoulder workouts, there are a few benefits to mention.

Improved Shoulder Strength

This may be one of the more obvious benefits, but it’s still worth emphasizing. Many people think you need to lift heavy weights or use other types of gym equipment to get stronger. However, resistance training has been shown to be very effective in helping people gain strength.

Bodyweight resistance training involves using your own body weight as a force of resistance to improve strength. Additionally, it helps improve lean body mass by increasing muscle. This helps give your body a more lean and toned appearance. 

Improved Posture

Studies have found that regularly engaging in upper body exercises – like those for your shoulder muscles – helps improve posture.^[7] With the time many people spend sitting hunched over at a desk during work, shoulder exercises could help combat poor posture. 

When your posture improves, your body is in its more natural form. This means your back and spine are straight. Improved posture is important for your spinal health, especially when it comes to preventing lower back pain. 

Being physically active has been shown to decrease lower back pain – one of adults’ most common health complaints. This can greatly effect your quality of life, making daily tasks seem difficult, let alone physical activity.  

Flexibility

Without committing to a workout class or planning ahead of time, bodyweight exercises can give you flexibility. Being able to roll out a yoga mat or towel at home means you get to decide what time to workout. This keeps you accountable because you have no excuse not to get in a great workout.

This sort of flexibility may help save you time – you don’t need to travel back and forth just to exercise. This makes it a great option if you are running low on time or unable to leave the house as much as you’d like.

Adaptability

Bodyweight exercises are great for people of all fitness levels. This is because most of the exercises can be modified, and you don’t need to use weights for the exercises to be effective. This makes it a great option for beginners. 

You can also easily switch up your workout routine, which can prevent you from getting bored while working out. This can help keep you motivated and focused on reaching your fitness goals. 

Pro-tip: Work out with a friend so you can keep each other accountable. Being able to accomplish a challenging workout with a friend can make it feel more fun and exciting for both of you.  

Conclusion

Bodyweight exercises offer a variety of benefits to anyone trying to get healthier. We shared seven of the most popular shoulder exercises you can do without equipment with easy-to-follow steps. Following the steps, you’re on your way to a healthier lifestyle – not just strong shoulder muscles.

We also explained the anatomy of the shoulder muscles and their functions. The main shoulder muscles include the rotator cuff muscles and deltoids. 

There are also a few other important muscles involved in shoulder movement. These include the trapezius, rhomboids, pectoralis major, and latissimus dorsi.

Upper body training can also help improve your posture – something many people can relate to in today’s office work environments. Improved posture makes you less likely to suffer from lower back pain, which can negatively impact your quality of life.

Not having to drive to a gym can help save you time and money, making it a flexible option for many people. Whether you’re a beginner or a seasoned fitness guru, body weight exercises can be a great way to stay active.