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Exercises

Shoulder exercises at home, with or without weights

Published October 19, 2026

The best shoulder exercises at home are the pike push-up or a band or dumbbell overhead press for the front delts, a band or dumbbell lateral raise for the side delts, and the band face pull, band pull-apart or bent-over fly for the rear delts. With no weights at all, pike push-ups and a single resistance band cover all three heads. Do one press, one side raise and one or two rear delt moves for 2 to 4 sets each, and take them close to failure, 0 to 2 reps short, since home gear is often light.

  1. Pike Push-Up Shoulders
  2. Band Lateral Raise Shoulders
  3. Band Face Pull Shoulders, Upper Back
  4. Alternating Dumbbell Shoulder Press Shoulders
  5. Seated Dumbbell Lateral Raise Shoulders
  6. Band Pull-Apart Shoulders, Upper Back
  7. Kettlebell Overhead Press Shoulders
  8. Dumbbell Rear Delt Fly Shoulders

Overhead presses you can do at home

Pick the press that matches what you own: pike push-ups with nothing, a band stood on under your foot, or a pair of dumbbells or a single kettlebell. Each one trains the front delts and triceps, so one press per session is enough.

Front delts, no equipment

Pike Push-Up

Shoulders

Raising your hips turns a push-up into an overhead press with your own body weight. It is the one shoulder builder that needs nothing but floor space, and putting your feet on a chair or step makes it harder as you get stronger.

How to do it

  1. Start in a push-up position, then walk your feet in and push your hips up so your body makes an upside-down V.
  2. Set your hands a bit wider than your shoulders and look back toward your feet.
  3. Bend your elbows and lower the top of your head toward a spot just ahead of your hands.
  4. Push the floor away until your arms are straight again.

Cues

  • Hips high
  • Head forward of hands
  • Elbows angle back

Common mistakes

  • Letting the hips sink as you go down: that shifts the work to your chest.
  • Flaring the elbows straight out: angle them back about 45 degrees.

Swap for: Handstand Push-Up, Dumbbell Shoulder Press

Build a session with Pike Push-Up

Front delts with a band

Band Overhead Press

Shoulders

A band stood on under one foot gives you a standing press that gets harder near the top, where pike push-ups are easiest. It packs in a drawer and works in any room with a ceiling high enough to reach.

How to do it

  1. Stand on one end of a band under the foot on the pressing side.
  2. Bring the free end up to your shoulder, palm turned in.
  3. Press straight up to a locked elbow.
  4. Lower to the shoulder slowly, finish the set, then switch sides.

Cues

  • Band under the same foot
  • Press straight up
  • Resist on the way down

Common mistakes

  • Letting the band snap the hand down: the lowering should take two seconds.
  • Leaning away from the band to finish the rep: use a lighter band.

Swap for: Single-Arm Dumbbell Shoulder Press, Kettlebell Overhead Press

Build a session with Band Overhead Press

Front delts with dumbbells

Alternating Dumbbell Shoulder Press

Shoulders

Pressing one dumbbell while the other waits at your shoulder keeps your trunk working and lets each arm rest for a moment between reps. Standing means you do not need a bench.

How to do it

  1. Stand holding a dumbbell at each shoulder, palms turned in.
  2. Press one dumbbell up to a straight elbow while the other stays put.
  3. Lower it back to the shoulder.
  4. Press the other side and keep switching until both arms have done their reps.

Cues

  • One up, one parked
  • Brace before each press
  • Stay tall

Common mistakes

  • Leaning toward the side that is pressing: the parked dumbbell should help keep you level.
  • Letting the waiting arm drop: hold it at the shoulder the whole set.

Swap for: Dumbbell Shoulder Press, Kettlebell Overhead Press

Build a session with Alternating Dumbbell Shoulder Press

Front delts with a kettlebell

Kettlebell Overhead Press

Shoulders

The kettlebell rests against your forearm behind the wrist, which puts the weight behind your hand and makes the shoulder work to keep it stacked. A single bell is enough for a full set of presses on each side.

How to do it

  1. Clean or lift the kettlebell to your shoulder so it rests on your forearm, elbow tucked down.
  2. Squeeze your glutes and grip the handle firmly.
  3. Press up, letting the forearm turn slightly so the palm faces forward at the top.
  4. Lower back to the rack position under control and repeat.

Cues

  • Wrist straight
  • Elbow under the bell
  • Lock out

Common mistakes

  • Bent wrist with the bell flopping back: keep the knuckles pointing up.
  • Leaning back to finish: if your hips push forward, use a lighter bell.

Swap for: Single-Arm Dumbbell Shoulder Press, Landmine Press

Build a session with Kettlebell Overhead Press

Home exercises for wider shoulders

Width comes from the side delts, and the only way to train them directly is to lift the arms sideways. A band, a light pair or even one dumbbell does the job; what matters is strict reps taken close to failure.

Side delts with a band

Band Lateral Raise

Shoulders

Standing on a band and raising your arms sideways trains the side delts with tension that rises toward the top. It is the side delt move for anyone without dumbbells.

How to do it

  1. Stand on the middle of a band and hold one end in each hand by your sides.
  2. Unlock your elbows a little.
  3. Lift your arms sideways to shoulder height.
  4. Lower them slowly against the pull of the band.

Cues

  • Stand wider for more tension
  • Elbows lead
  • Stop at shoulder height

Common mistakes

  • Shrugging as the band gets tight: keep the shoulders low and raise only the arms.
  • Standing with feet close when the band is too easy: a wider stance stretches it further.

Swap for: Dumbbell Lateral Raise, Cable Lateral Raise

Build a session with Band Lateral Raise

Side delts, seated

Seated Dumbbell Lateral Raise

Shoulders

Sitting on a chair or the edge of a bed removes any push from your legs, so the side delts lift the weight alone. It is a good way to keep the reps honest when the set gets hard.

How to do it

  1. Sit upright with a dumbbell hanging at each side.
  2. Bend your elbows just a little.
  3. Raise both dumbbells sideways until your arms are level with your shoulders.
  4. Lower slowly, stopping just before the dumbbells touch the chair.

Cues

  • Sit tall
  • Wide arc
  • No rest at the bottom

Common mistakes

  • Leaning back to finish the rep: stay upright; the set ends when you cannot.
  • Raising the hands higher than the elbows: keep the elbows the highest point.

Swap for: Dumbbell Lateral Raise, Machine Lateral Raise

Build a session with Seated Dumbbell Lateral Raise

Side delts, one dumbbell

Single-Arm Dumbbell Lateral Raise

Shoulders

If you own only one dumbbell, this is how you train the side delts with it. Doing one arm at a time also lets your free hand hold a door frame so you can focus on the working shoulder.

How to do it

  1. Hold one dumbbell at your side and rest the free hand on a door frame.
  2. Keep the working elbow slightly bent.
  3. Raise the dumbbell sideways to shoulder height.
  4. Lower it over two seconds, finish your reps, then switch arms.

Cues

  • Hand on a support
  • Shoulder height
  • Two seconds down

Common mistakes

  • Tilting your body to help lift: stay upright and let the arm do the work.
  • Doing extra reps on your better side: match the weaker arm.

Swap for: Dumbbell Lateral Raise, Band Lateral Raise

Build a session with Single-Arm Dumbbell Lateral Raise

Rear delt and rotator cuff exercises at home

The back of the shoulder and the cuff muscles balance out pressing. A band covers them with face pulls, pull-aparts and flies; dumbbells and a kettlebell add the fly and the flared row. Use one or two of these every session.

Rear delts and rotator cuff with a band

Band Face Pull

Shoulders, Upper Back

A band anchored in a door at face height lets you do the face pull without a cable machine. It works the rear delts, the upper back and the muscles that rotate the arms out.

How to do it

  1. Anchor a band at face height in a door or around a post.
  2. Hold both ends with your thumbs pointing toward you and step back until the band is tight.
  3. Pull toward your eyes, pulling the hands apart and back past your ears.
  4. Let your arms straighten slowly.

Cues

  • Pull to the eyes
  • Hands apart
  • Elbows high

Common mistakes

  • Pulling down to your chest: keep the line at eye level.
  • Using a band so strong you lean back: you should stand tall the whole set.

Swap for: Face Pull, TRX Face Pull

Build a session with Band Face Pull

Rear delts and upper back, anywhere

Band Pull-Apart

Shoulders, Upper Back

Pulling a band apart in front of your chest is the quickest rear delt and upper back exercise there is: no anchor, no setup. Do a few sets between other exercises or as a warm-up before pressing.

How to do it

  1. Grip a light band at shoulder width, arms straight ahead at chest height, palms down.
  2. Keep your arms straight and pull your hands apart.
  3. Stop when the band touches your chest.
  4. Let your hands come back together slowly.

Cues

  • Straight arms
  • Band to the chest
  • Slow return

Common mistakes

  • Bending the elbows to make it easier: pick a lighter band or move your hands farther apart.
  • Arching your back as the band touches: brace and keep your ribs down.

Swap for: Band Rear Delt Fly, Reverse Pec Deck

Build a session with Band Pull-Apart

Rear delts with a band

Band Rear Delt Fly

Shoulders

Hinged forward with the band under your feet, you pull against tension that is highest when the rear delts are fully contracted. It is the closest band match to a bent-over dumbbell fly.

How to do it

  1. Stand on the middle of a band, cross the ends and hold one in each hand.
  2. Hinge forward at the hips until your torso is nearly level with the floor.
  3. Sweep the arms sideways, elbows softly bent, until they line up with your shoulders.
  4. Lower them slowly back under your chest.

Cues

  • Flat back
  • Cross the band
  • Arms wide

Common mistakes

  • Rising up as you pull: stay hinged so the rear delts work and not the traps.
  • Bending the elbows more each rep: keep the same small bend throughout.

Swap for: Dumbbell Rear Delt Fly, Reverse Pec Deck

Build a session with Band Rear Delt Fly

Rear delts with dumbbells

Dumbbell Rear Delt Fly

Shoulders

Sitting on a chair and folding forward over your knees gives you a stable rear delt fly with light dumbbells. Pick light ones: this muscle is small.

How to do it

  1. Perch at the front of a chair and fold your chest down toward your knees.
  2. Let the dumbbells hang beside your ankles with palms facing in.
  3. Sweep them wide until your arms are level with your shoulders.
  4. Lower them back under your legs.

Cues

  • Stay folded
  • Sweep wide
  • Light weight

Common mistakes

  • Sitting up during the set: stay folded so the rear delt does the lifting.
  • Pulling the dumbbells back like a row: the arms move out in an arc, not toward your hips.

Swap for: Incline Dumbbell Rear Delt Raise, Band Rear Delt Fly

Build a session with Dumbbell Rear Delt Fly

Rear delts with a kettlebell

Kettlebell Rear Delt Row

Shoulders, Upper Back

Rowing a kettlebell with the elbow pointing out to the side loads the rear delt harder than a fly can, which helps if your kettlebell is too heavy for raises.

How to do it

  1. Hinge forward with one hand braced on a chair or your knee.
  2. Let the kettlebell hang below your shoulder, gripping the handle with your knuckles forward.
  3. Row it toward your chest line with your elbow flaring wide.
  4. Lower it to a long arm, finish your reps, then switch sides.

Cues

  • Elbow flares wide
  • Row to the chest line
  • Flat back

Common mistakes

  • Pulling the elbow in tight to your side: that makes it a lat row.
  • Rotating your torso up to finish the rep: keep your chest facing the floor.

Swap for: Dumbbell Rear Delt Row, Face Pull

Build a session with Kettlebell Rear Delt Row

Rotator cuff

Dumbbell Lying External Rotation

Shoulders

Lying on your side with a light dumbbell trains the cuff muscles that turn the arm out, which presses and raises do not. A couple of light sets a week is enough.

How to do it

  1. Lie sideways on the floor, bottom arm under your head and a light dumbbell in the upper hand.
  2. Bend that elbow to 90 degrees with the forearm resting across your stomach.
  3. Keeping the elbow against your ribs, rotate the forearm up toward the ceiling.
  4. Lower it slowly back across your body.

Cues

  • Elbow stays put
  • Turn, do not lift
  • Smooth reps

Common mistakes

  • Lifting the elbow off your side: tuck a rolled towel under it.
  • Using a weight that needs a jerk to start: go lighter and slower.

Swap for: Dumbbell External Rotation, Band Face Pull

Build a session with Dumbbell Lying External Rotation

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in. Open one in the session builder to change a pick, price it from a recent set, and add it to RIRLift.

Session 1

No weights: floor space and one resistance band

Open in the session builder
  • Workouts3× a week
  • Working sets36 a week
  • Per workout~20 min
  • EquipmentResistance Bands

You have no dumbbells, just a band and a door to anchor it, and want shoulders that still grow.

Pike push-ups are the heaviest press your body weight can give you, so they lead every session at 1 to 2 RIR. The band then handles everything a pike cannot: a one-arm press that is hardest at the top, the side delts through lateral raises, and the rear delts through face pulls and pull-aparts. Bands get easy fast, so raises and pulls go to 0 RIR for 15 to 25 reps. Each session has 12 working sets.

Session A
ExerciseSets × repsRIRRest
Pike Push-UpFeet on a chair when 15 is easy. 4 × 6–15 1 90 s
Band Lateral RaiseStand wide. 4 × 15–25 0 45 s
Band Face PullAnchor at face height. 4 × 15–25 0 45 s

Open Session A in the session builder

Session B
ExerciseSets × repsRIRRest
Band Overhead PressPer arm. 3 × 10–20 1 45 s
Pike Push-Up 3 × 6–15 2 90 s
A1 Band Lateral Raise 3 × 15–25 0 45 s
A2 Band Pull-Apart 3 × 15–25 0 45 s

Open Session B in the session builder

How to run it
Do Session A and Session B on alternating days, two or three times a week in total. Anchor the band in a door hinge at face height for the face pull.
How to progress
On pike push-ups, add reps up to 15, then put your feet on a chair. On band work, stand wider or grip shorter when you pass 25 reps, or move to a stronger band.
Open in the session builder

Session 2

A pair of dumbbells and a chair, no bench

Open in the session builder
  • Workouts2× a week
  • Working sets21 a week
  • Per workout~25 min
  • EquipmentDumbbells

You have dumbbells at home, adjustable or a couple of pairs, but no bench, and want a proper twice-a-week shoulder routine.

The standing alternating press is the main lift because it needs no bench, done at 8 to 12 reps and 1 to 2 RIR. A chair does the rest: seated lateral raises keep your legs out of it, and folding forward on the chair turns it into a rear delt fly station. The single-arm raise and the cuff rotation fill out Day B. Side and rear delts get 6 to 7 sets each per session, the front delts 3.

Day A
ExerciseSets × repsRIRRest
Alternating Dumbbell Shoulder Press1 warm-up set firstPalms in. 3 × 8–12 2 2 min
Seated Dumbbell Lateral RaiseOn a chair. 4 × 12–20 0 1 min
Dumbbell Rear Delt FlyFolded over your knees. 3 × 12–20 0 1 min

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Alternating Dumbbell Shoulder Press 3 × 10–15 1 90 s
Single-Arm Dumbbell Lateral RaisePer arm. Hold a door frame. 3 × 12–20 0 45 s
Dumbbell Rear Delt Fly 3 × 15–20 0 1 min
Dumbbell Lying External RotationPer side. Light. 2 × 15–20 2 45 s

Open Day B in the session builder

How to run it
Do Day A and Day B each once a week, two or more days apart. Use your heavier pair for the press and the lighter one for raises.
How to progress
On the press, move up a dumbbell once every set reaches 12 reps at 1 RIR. On raises and flies, add reps until you reach 20, then add weight.
Open in the session builder

Session 3

One kettlebell and a band, 20 minutes

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~20 min
  • EquipmentKettlebells, Resistance Bands

You own a single kettlebell and a band and want a short shoulder block you can fit before work.

One kettlebell is usually too heavy for raises but right for presses and rows, so it handles the one-arm press and the flared rear delt row. The band covers the side delts and the pull-apart for the upper back. Supersetting the press with the row and the lateral raise with the pull-apart fits 12 sets into about 20 minutes. Presses and rows stop at 1 to 2 RIR; band work goes to 0.

Kettlebell and Band
ExerciseSets × repsRIRRest
A1 Kettlebell Overhead Press1 warm-up set firstPer arm. 3 × 5–10 2 30 s
A2 Kettlebell Rear Delt RowPer arm. Elbow wide. 3 × 10–15 1 75 s
B1 Band Lateral Raise 3 × 15–25 0 30 s
B2 Band Pull-Apart 3 × 15–25 0 1 min
How to run it
Do the session twice a week. Go straight from the first exercise of each pair to the second, then rest before the next round.
How to progress
Add reps on the kettlebell press until every set reaches 10 per arm, then slow the lowering to three seconds; move to a heavier bell when that tops out too. On band work, step wider or use a stronger band.
Open in the session builder

Make it fit you

Questions

How can I make my shoulders bigger at home?

Train the side delts directly with lateral raises, press overhead with pike push-ups, a band or dumbbells, and add rear delt work. Do 2 to 4 hard sets of each, two or three times a week, and add reps or resistance as you get stronger.

Can you build shoulders without weights?

Yes. Pike push-ups with your feet raised load the front delts heavily, and a resistance band covers lateral raises and rear delt work. Take every set close to failure so the lighter load still does the job.

What is the best shoulder exercise at home without equipment?

The pike push-up. It is an overhead press with your body weight and can be made harder by raising your feet, so it keeps working for a long time.

How do you train the side delts at home?

Lift your arms sideways against resistance: a band under your feet, a pair of light dumbbells, or one dumbbell at a time. Lead with the elbows and stop at shoulder height.

How often should I do shoulder exercises at home?

Two or three sessions a week works for most people. Spread the sets so the side and rear delts each get around 8 or more hard sets across the week.

Are resistance bands enough for shoulders?

For the side and rear delts, yes, since those muscles respond well to light loads taken close to failure. For pressing, a band works but pike push-ups or dumbbells let you load the front delts more over time.