A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
The best bodyweight exercise for targeting shoulders at home.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
45s
How to Perform
- 1.Start in a downward dog position with hips high.
- 2.Place hands shoulder-width apart.
- 3.Bend elbows and lower your head toward the floor.
- 4.Push back up to starting position.
Pro Tips
- •The higher your hips, the more shoulder focus.
- •Keep elbows tracking over wrists.
- •Start with easier variations if needed.
Equipment
None
Safety
Avoid if you have wrist or shoulder issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.