2 Unique Shoulder Exercises

Key Takeaways

Welcome to AH7’s guide on 2 Unique Shoulder Exercises! Are you ready to take your shoulder workout to the next level? In this article, we’ll introduce you to two exceptional exercises that will help you sculpt and strengthen your shoulder muscles like never before. Whether you’re a fitness enthusiast or just starting your journey, these exercises are designed to target your shoulders effectively. Get ready to pump up those deltoids and achieve the strong, confident look you’ve been aiming for.

Exercise 1: Deltoid Taps

Get ready to elevate your shoulder game with the incredible Deltoid Taps exercise. This exercise primarily targets your deltoid muscles, helping you build those round, powerful shoulders you’ve always wanted.


  1. Starting Position: Stand tall with your feet shoulder-width apart and a dumbbell in each hand, arms extended by your sides, and palms facing your body.
  2. Tapping Action: Lift your left arm out to the side, keeping it straight and parallel to the floor. Simultaneously, tap the top of your shoulder with your right hand.
  3. Return to Center: Lower your left arm back to your side and tap the top of your right shoulder with your left hand.
  4. Repeat: Alternate tapping each shoulder while keeping your core engaged and maintaining a straight posture.
  5. Sets and Reps: Aim for 3 sets of 12-15 taps on each side.


  • Focus on controlled movements to engage your shoulder muscles effectively.
  • Choose a dumbbell weight that challenges you without compromising your form.
  • Keep your core tight throughout the exercise to maintain stability.

Exercise 2: Shoulder Blade Squeeze

For a unique twist on shoulder exercises, let’s dive into the Shoulder Blade Squeeze. This move not only works wonders for your shoulders but also engages your upper back muscles.


  1. Starting Position: Stand or sit up straight with your back tall and your chest open. Place a resistance band behind your back, holding one end in each hand, and let your arms rest by your sides.
  2. Squeeze Action: Slowly and deliberately, squeeze your shoulder blades together, pulling the band outward. You’ll feel your shoulders and upper back muscles engage.
  3. Hold and Release: Hold the squeeze for 2-3 seconds, then release the tension while maintaining a controlled movement.
  4. Sets and Reps: Perform 3 sets of 15-20 reps, focusing on maintaining proper form throughout.


  • Keep your neck relaxed and avoid shrugging your shoulders while squeezing.
  • Visualize squeezing a pencil between your shoulder blades to enhance the muscle engagement.
  • Breathe naturally throughout the exercise, inhaling before squeezing and exhaling when releasing.


1. Can I do these exercises at home without any equipment?

Absolutely! Both Deltoid Taps and Shoulder Blade Squeeze can be done with minimal equipment. For Deltoid Taps, you only need a pair of dumbbells, while Shoulder Blade Squeeze requires a resistance band. These exercises are perfect for home workouts.

2. How often should I incorporate these exercises into my routine?

To see optimal results, aim to include these exercises in your shoulder workout routine 2-3 times a week. Give your muscles time to recover between sessions.

3. I’m a beginner. Are these exercises suitable for me?

Definitely! These exercises are beginner-friendly and come with clear instructions. Start with lighter weights and gradually increase the intensity as you become more comfortable.

4. Can I use household items instead of dumbbells?

Yes, you can use water bottles or other household items as makeshift dumbbells. Just make sure they have a comfortable grip and provide enough resistance.

5. Will these exercises help improve my posture?

Absolutely. Both exercises focus on strengthening the muscles responsible for maintaining good posture. Regular practice can contribute to improved posture over time.

6. How long will it take to see results?

Results vary from person to person, but with consistent effort, you can start noticing changes in your shoulder strength and definition within a few weeks.

7. Should I warm up before doing these exercises?

Warming up is crucial to prevent injuries. Spend 5-10 minutes with light cardio and dynamic stretches before diving into these shoulder exercises.

8. Can I do these exercises on the same day as my regular weightlifting routine?

Yes, you can incorporate these exercises into your existing workout routine. Just ensure you’re not overloading your shoulders and allow ample recovery time.

9. What if I feel pain during the exercises?

Discontinue the exercise if you feel any sharp or intense pain. It’s normal to feel some muscle fatigue, but pain is a sign to stop immediately.

10. Are there any alternatives to the Shoulder Blade Squeeze exercise?

If you don’t have a resistance band, you can perform scapular retractions without any equipment. While seated or standing, focus on squeezing your shoulder blades together and then releasing.

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