The Perfect Shoulders and Abs Workout for Beginners

Are you wondering what to do to exercise your shoulders and abs? Here are quick and effective shoulders and abs workout for beginners you can safely do at least once a week.  

You need to train shoulders weekly to see results. Abs can be trained two to three times a week, either post-workout or on a particular day.

A good shoulder workout consists of both compound and isolated movements. With an ab workout, you want to focus on your whole core.

Shoulders And Abs Workout For Beginners

If you’re reading this, chances are you just started on your fitness journey. It’s so hard to choose from the thousands of workouts you see on social media and the internet every day.

See the products below for the best shoulder workout products.

 

It’s important to get fitness advice from people specializing in exercise science, sports science, or personal training. The workouts in this article are from certified personal trainers. 

There is so much fitness equipment at the gym, and it can be overwhelming to know where to start. However, as a beginner, you need to start with the basics.

Don’t sacrifice form for reps! Choose a weight that gets challenging at the last two reps.  

The key is to keep it simple and do everything in the correct form.

Some of the topics to be discussed today include:

  • Work Out Your Shoulders and Abs At The Gym
  • Dumbbell-Only Shoulders and Abs Workout
  • No-Equipment Shoulders and Abs Workout
  • Shoulders and Abs Workouts are for Women Too

 

Let’s look at the workouts you can do to train your shoulders and abs effectively.

 

Work Out Your Shoulders and Abs at the Gym 💪

Work Out Your Shoulders and Abs at the Gym

The following shoulder workouts feature exercises recommended by Sabrena Jo and Doug Lawrenson.

Sabrena Jo has a bachelor’s degree in exercise science and a master’s degree in physical education/biomechanics.

Doug Lawrenson was a physical trainer in the army and is an ex-bodybuilder with over 20 years of fitness experience. 

 

Seated or Standing Dumbbell Press

Do 3 sets x 10 to 15 reps. 

 

  • Take your dumbbells and sit against a 90-degree angle bench. Then, kick your knees up to get your dumbbells into place. 
  • Your palms should be facing forward. At the same time, while inhaling, press your dumbbells up, engaging the deltoid.
  • Then, slowly lower them down to the starting position at your exhale. 

The dumbbell press is a great compound movement that mainly hits your shoulders, traps, and triceps. You can also do this standing. 

Here are our top three recommended adjustable dumbells you can use to exercise.

Preview
Best Quality
Bowflex SelectTech 552 Adjustable Dumbbells (pair)
Best Plates
Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
Best Connector Options
Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
Product Name
Bowflex SelectTech Dumbbell
Lifepro Adjustable Dumbbell
Yes4All Adjustable Dumbbells
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 52.5 pounds
Up to 25 pounds
Up to 50 pounds
Best Quality
Preview
Bowflex SelectTech 552 Adjustable Dumbbells (pair)
Product Name
Bowflex SelectTech Dumbbell
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 52.5 pounds
Interested?
Best Plates
Preview
Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
Product Name
Lifepro Adjustable Dumbbell
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 25 pounds
Interested?
Best Connector Options
Preview
Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
Product Name
Yes4All Adjustable Dumbbells
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 50 pounds
Interested?

 

Lateral Raise

Do 3 sets x 10 to 15 repetitions.

 

  • Grab your dumbbells and stand upright. Your palms should be against your sides. 
  • With an inhale, slowly raise your dumbbells to shoulder height.
  • Do not let your wrists go above the elbows. This ensures that you are working your side deltoid. 
  • Pause, and slowly lower your dumbbells back to starting position on an exhale. Do this for two to three rounds of 10 reps. 

This isolated movement hits your shoulders and is great for building width in your upper body. 

 

Front Raises

Practice 3 sets x 10 reps.

 

  • Start with standing hip-width apart and knees slightly bent, holding your dumbbells in front of you. 
  • Palms should be at your front, and dumbbells touching your quads. 
  • Raise your arms straight up and slowly return to the starting position

This isolated movement hits your shoulders and chest. 

 

Dumbbell Reverse Fly

Do 3 sets x 10 reps.

 

  • Stand hip-width apart with your dumbbells. 
  • Slightly bend your knees and with a straight back, hinge your hips back to get your body at a 45-degree angle.
  • Your palms should be close and facing each other with a slight bend in your elbows. 
  • Make sure your lats are engaged by rotating your shoulders outward.
  • To lift your dumbbells, squeeze your upper back and lift your arms until they are even with your back. Then, slowly lower the dumbbells to starting position. Repeat this for two rounds of 10 reps. 

This isolated movement mainly hits your shoulders, traps, and triceps. You can also do the reverse fly with a cable machine.

Here are our top three recommended cable machines to buy if you need one.

Preview
Overall Best
XMARK Functional Trainer Cable Machine with Dual 200 lb Weight Stacks, 19 Adjustments, and Accessory Package XM-7626
Best Alternative
Body-Solid Powerline PFT100 Functional Trainer Cable Machine, Dual 160 Lb. Weight Stacks
Best Budget
Valor Fitness BD-61 Cable Crossover Station with LAT Pull, Row Bar, and Multi-Grip Pull-Up Station
Product Name
XMARK Functional Trainer Cable Machine
Body-Solid Powerline PFT100 Cable Machine
Valor Fitness BD-61 Cable Crossover Station
Weight
Dual 200 lb Weight Stacks
Two 160 lb. weight stacks
Max weight of 250 Pounds
Adjustments
19 Settings
20 Settings
17 Settings
Dimensions
86.2 x 36.2 x 8.9 inches
‎42.3 x 62.6 x 83 inches
‎80 x 7 x 7 inches
Accessories
Hand straps, long strap handles, triceps rope, short bar, long bar, leg extension leg curl strap, and ankle strap.
Chinning bar and two weight stacks.
Not Stated
Overall Best
Preview
XMARK Functional Trainer Cable Machine with Dual 200 lb Weight Stacks, 19 Adjustments, and Accessory Package XM-7626
Product Name
XMARK Functional Trainer Cable Machine
Weight
Dual 200 lb Weight Stacks
Adjustments
19 Settings
Dimensions
86.2 x 36.2 x 8.9 inches
Accessories
Hand straps, long strap handles, triceps rope, short bar, long bar, leg extension leg curl strap, and ankle strap.
Interested?
Best Alternative
Preview
Body-Solid Powerline PFT100 Functional Trainer Cable Machine, Dual 160 Lb. Weight Stacks
Product Name
Body-Solid Powerline PFT100 Cable Machine
Weight
Two 160 lb. weight stacks
Adjustments
20 Settings
Dimensions
‎42.3 x 62.6 x 83 inches
Accessories
Chinning bar and two weight stacks.
Interested?
Best Budget
Preview
Valor Fitness BD-61 Cable Crossover Station with LAT Pull, Row Bar, and Multi-Grip Pull-Up Station
Product Name
Valor Fitness BD-61 Cable Crossover Station
Weight
Max weight of 250 Pounds
Adjustments
17 Settings
Dimensions
‎80 x 7 x 7 inches
Accessories
Not Stated
Interested?

 

Barbell Upright Rows

Do 3 sets x 10 reps.

 

  • After loading the barbell with the amount of weight you want to use, grasp it with an overhand grip with your hands slightly closer than shoulder-width apart. 
  • Keeping your back straight, bend at the knees and pick the barbell up 
  • Lift the barbell straight up to your chest while keeping it close to your body. 
  • Pause at chest height and slowly lower it down. Repeat for two rounds of 10.

This compound movement mainly hits your traps and your biceps and shoulders.

Here are the top three recommended barbells to order if you don’t have one already.

Preview
Best Overall
THE STEP Club Quality 4-Weight Deluxe Barbell Set (includes the bar) by Step Fitness
Best Alternative
BalanceFrom Vinyl Standard Weight Set, 100 lbs, Black (VNL100)
Best Price
PITHAGE Barbell Set Adjustable Weights Lifting 45 LBS Fitness Exercise Home Gym
Product Name
Club Quality 4-Weight Deluxe Barbell Set
BalanceFrom Vinyl Standard Weight Set
Barbell Weight Set Adjustable Weights Lifting
Material
Alloy Steel
Multiple
Rubber
Dimensions
31.88 x 11.88 x 4.13 inches
15 x 15 x 6 inches
57 x 10.6 x 10.6 inches
Item Weight
56 Pounds
50 Pounds
44 Pounds
Best Overall
Preview
THE STEP Club Quality 4-Weight Deluxe Barbell Set (includes the bar) by Step Fitness
Product Name
Club Quality 4-Weight Deluxe Barbell Set
Material
Alloy Steel
Dimensions
31.88 x 11.88 x 4.13 inches
Item Weight
56 Pounds
Interested?
Best Alternative
Preview
BalanceFrom Vinyl Standard Weight Set, 100 lbs, Black (VNL100)
Product Name
BalanceFrom Vinyl Standard Weight Set
Material
Multiple
Dimensions
15 x 15 x 6 inches
Item Weight
50 Pounds
Interested?
Best Price
Preview
PITHAGE Barbell Set Adjustable Weights Lifting 45 LBS Fitness Exercise Home Gym
Product Name
Barbell Weight Set Adjustable Weights Lifting
Material
Rubber
Dimensions
57 x 10.6 x 10.6 inches
Item Weight
44 Pounds
Interested?

 

 

Abs Finisher

Abs Finisher

You can do an ab workout on the same day you train shoulders.

To work your abs finish with the following quick and effective beginner ab routine from certified personal trainer Lindsey Bomgren to stabilize your core:

  • Lying Bent Knee Toe Taps
  • Dead Bug
  • Knee Down Side Plank (with optional toe touch), Right
  • Beginner Plank on Knees to Forearm Plank on Toes
  • Knee Down Side Plank (with optional toe touch), Left

Do every exercise for 30 to 40 seconds, followed by 20 seconds of rest. Do one or two rounds of this circuit.

She suggests doing this workout one to three times per week. You can add this at the end of your main workout. 

 

Dumbbell-Only Shoulders and Abs Home Workout 🦾

Dumbbell-Only Shoulders and Abs Home Workout

You can work your shoulders and abs from home with either dumbbells or bodyweight.

You can do the same workout as listed above for the dumbbell-only workout, except instead of barbell upright rows, you will be doing it with dumbbells.

Finish with Lindsey Bomgren’s quick ab workout. 

 

No-Equipment Shoulder and Abs Workout 🙆‍♂️

No-Equipment Shoulder and Abs Workout

If you don’t have dumbbells, don’t fret! There are tons of bodyweight shoulder workouts you can try.

Try Lunden Souza’s workout from Adidas Runtastic. Souza is an Online Fitness & Lifestyle Transformation Coach. 

 

Incline Pushups

Do three sets x 8 to 10 reps.

 

Put your upper body higher than the rest of your body and do a pushup.

 

Plank to Down Dog

Do three sets x 8 to 10 reps.

 

Start in plank position and then exhale while shifting your hips backward to come into a downward dog. Then, inhale back to starting position. 

 

Pike Pushups

Do three sets x 8 to 10 reps.

 

Start in the downward dog position and with your feet elevated. Look at your legs and keep your spine neutral.

Inhale and lower your head to the ground. Exhale and return to starting position. 

 

Prone I to Y

Do three sets x 6 to 10 reps.

 

This move is an effective activity from Nicole Davis, a certified personal trainer and fitness instructor. 

  • Lay on your stomach while fully extending your arms and legs. While engaging your core, lift your chest and shoulders off the ground, maintaining an “I” shape. 
  • Pause and then move your arms into a “Y” shape. Pause again, go back to an “I” shape, and lower your chest and arms. 

You can do this laying on a table or on the floor. Then, finish with Lindsey Bomgren’s quick ab workout. 

 

These Shoulders and Abs Workouts Are for Women Too 🏋️‍♂️

These Shoulders and Abs Workouts Are for Women Too

We don’t need to distinguish between men’s and women’s workouts.

What matters is your ultimate goal. If you are a woman and plan to build muscle and get stronger, the above shoulder and ab workouts are perfect.

Women do not need to work out differently than men. They will also not bulk the way men do due to their low testosterone levels. 

If you’re doing weighted workouts, make sure you have at least two to three days of recovery time between shoulder workouts. 

 

Final Thoughts 🤗

Get Fit Daily

The above shoulders and abs workout are perfect for men and women looking to build muscle and increase their strength.

Shoulder workouts can be performed one to two times a week.

The ab workout can be added as a finisher to the shoulder workout or a standalone workout. 

You can work out your shoulders with no equipment, so do not worry if you don’t have access to a gym. Suppose you have dumbbells, even better! 

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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