HelthFit Shoulders Workout

Stronger, rounder, more mobile shoulders for men and women: at home with no equipment, with a resistance band, with dumbbells or in the gym. Presses for the front, raises for the sides, pull-aparts and face pulls for the rear delts and upper back, a demo video for every exercise and a voice coach that talks you through every set.

13 PLANS FOR HOME, BAND, DUMBBELLS AND GYM

No equipment:

• Shoulder Starter: two easy weeks for beginners
• Boulder Shoulders at Home: pike push-ups, raises and planks
• Desk Shoulders Reset: ten minutes of posture work a day
• 30-Day Shoulder Challenge: up to 40 pike push-ups and 60 Y raises a day
• 5-Minute Shoulders: a tiny daily habit

Resistance band:

• Band Shoulders: presses, raises, pull-aparts and face pulls
• Rotator Cuff Care: light strengthening and warm-up work

Dumbbells:

• Sculpted Shoulders: light weights, more reps, toned shoulders
• Dumbbell Delts Starter: the press, raises and rear delts, done right
• 3D Delts: front, side and rear delts every session
• Press Stronger: six weeks to press heavier overhead

Gym:

• Gym Shoulder Builder: overhead press, cable raises and face pulls
• Capped Delts: heavy presses and high-volume raises

Every plan starts with a shoulder warm-up, ramps up step by step, builds in rest days and adapts: tell it a workout felt too easy or too hard and the next ones adjust.

49 EXERCISES ON VIDEO

Pike push-ups, presses, lateral raises, upright rows, Y and T raises, pull-aparts, face pulls, external rotations, wall angels, planks and stretches. Every move has a video of a real person or our photo-real coach (a man or a woman), clear steps, a coach tip, easier and harder options and a muscle map.

A COACH IN YOUR EAR

The voice coach announces each exercise and set, counts your rest and says what's next. Presses and other demanding moves have a "Take care" line on good form, read out before your first set. Beeps and vibrations mean you never need to look at the screen.

YOUR WEIGHTS, REMEMBERED

Log the weight of any dumbbell, barbell, cable or machine move in one tap; next time you see what you lifted, so you know when to go heavier.

8 QUICK WORKOUTS

5-Minute Desk Reset, 7-Minute Shoulder Blast, 10-Minute Side Delt Burn, 10-Minute Rear Delts & Posture, 5-Minute Cuff Warm-up, 12-Minute Boulder Shoulders, Gym Shoulder Finisher and a 6-Minute Shoulder Stretch.

TRACK YOUR PROGRESS

Streaks, a weekly chart, a calendar, a daily reminder and a delt balance card showing how your work splits between your front, side and rear delts.

ON YOUR WEAR OS WATCH

• Run today's plan workout or any quick workout on your wrist, with the exercise demo, countdowns and vibrations.
• The "Shoulder workout" Tile shows today's workout and starts it in one tap.
• Watch workouts appear in your phone's history.
• Included with HelthFit Shoulders Premium; needs the phone app.

HELTHFIT SHOULDERS PREMIUM

Try everything free for 7 days, then $4.99 per month or $29.99 per year (save 50%). Browse every plan and exercise for free; workouts need Premium. Payment is charged to your Google Play account. The subscription renews automatically unless cancelled at least 24 hours before the end of the trial or current period. Manage or cancel anytime in Google Play → Payments & subscriptions → Subscriptions.

YOUR ACCOUNT, YOUR DATA

A free HelthFit Shoulders account keeps your plans, weights and workouts safe when you change phones. No ads, no tracking; delete your account anytime in the app.

ALREADY USE HELTHFIT PRO?

Connect it in Settings and every workout appears in your HelthFit Pro exercise diary. The two apps keep separate accounts and subscriptions.

HelthFit Shoulders offers general fitness guidance, not medical advice. If you have shoulder pain or an injury, check with a doctor or physiotherapist before you start.

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