Are you looking for calisthenics shoulder exercises that can help you improve your upper body strength and overall fitness? Do you want to build strong, stable shoulders without the need for expensive gym equipment or heavy weights?

If so, you’re in the right place.

In this blog post, we’ll take a look at the best calisthenics shoulder exercises for beginners and advanced that you can do anywhere, anytime, with no equipment necessary.

Calisthenics exercises are a great way to build strength, flexibility, and endurance using only your body weight as resistance.

By incorporating these exercises into your workout routine, you can improve your posture, reduce your risk of injury, and build strong, stable shoulders that can help you easily perform everyday tasks.

From standing IYT raises to Australian Pull-Up, we’ll cover some of the best calisthenics shoulder workouts in detail, including step-by-step instructions and recommended sets and reps.

So, let’s get started if you are eager to know how to train shoulders with calisthenics:

Best Calisthenics Shoulder Workout For Beginners

Listed below are the most effective and result-driven calisthenics shoulder exercises for beginners:

1. Standing IYT Raises

The standing IYT raises are a great calisthenics shoulder exercise for strengthening the shoulders and upper back. This exercise targets the rear deltoids responsible for shoulder extension and rotation.

Here’s how to do it:

• Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands, with your palms facing your thighs.
• Raise the dumbbells up to shoulder height, with your elbows bent and your palms facing forward.
• Slowly raise the dumbbells out to the sides, keeping your elbows bent until your arms are in a Y shape.
• Hold for a second, then lower the dumbbell back down to the starting position.

Recommended sets and reps: 3 sets of 8-10 reps.

2. Crab Walk

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The crab walk is a fun and challenging exercise that targets the shoulders, triceps, and core. It’s a great calisthenics shoulder exercise for beginners that is ideal for building shoulder stability and improving overall body control.

Here’s how to do it:

• Sit on the ground with your feet flat on the floor and your hands placed behind your hips, fingers facing forward.
• Lift your hips off the ground, so that your body forms a straight line from your head to your knees.
• Walk forward using your hands and feet, alternating left hand and right foot, then right hand and left foot.

Recommended sets and reps: 4 sets of 6-10 reps.

3. Shoulder Tap

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The shoulder tap is another effective exercise for building shoulder and core strength and improving body control and balance.

Here’s how to do it:

• Start in a high plank position, with your hands shoulder-width apart and your feet together.
• Lift your right hand off the ground and tap your left shoulder, then return your hand to the ground.
• Repeat with your left hand, tapping your right shoulder.

Recommended sets and reps: 3 sets of 10-12 taps.

4. Bodyweight Lateral Raise

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This exercise targets the lateral (or side) deltoid muscles responsible for lifting your arms out to the side. It’s probably the best calisthenics no equipment shoulder workout to tone your arms like never before.

Here’s how to do it:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your arms out to the sides until they’re parallel to the ground, keeping your elbows slightly bent.
• Hold for a second or two at the top of the movement, then slowly lower your arms back down to your sides.

Recommended sets and reps: 5 sets of 8-10 reps.

5. Wall Walks

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This exercise targets the shoulders, core, and arms. It’s a great exercise for building upper body strength and improving your overall stability.

Here’s how to do it:

• Stand facing a wall with your feet shoulder-width apart.
• Place your hands on the ground and walk your feet up the wall until you’re in a handstand position.
• Walk your hands towards the wall until your nose almost touches it.
• Walk your hands back out to the starting position.

Recommended sets and reps: 3 sets of 5-8 reps.

Advanced Calisthenics Shoulder Exercises

If you are not new to calisthenics, these intermediate to advanced calisthenics shoulder exercises will surely get your attention:

6. Planche Pushup

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The planche pushup is an advanced calisthenics shoulder exercise that requires a great deal of strength and body control. It targets the shoulders, chest, triceps, and core.

Here’s how to do it:

• Start in a plank position, with your hands shoulder-width apart and your feet together.
• Shift your weight forward and lift your feet off the ground so that your body is parallel to the ground.
• Bend your elbows and lower your body down towards the ground, keeping your elbows close to your body.
• Push back up to the starting position.

Recommended sets and reps: 3 sets of 5-8 reps.

7. Plank to Down Dog

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The plank to down dog has to be on your list of top calisthenics shoulder workouts if you want to build shoulder and core strength along with improving flexibility in the hamstrings and calves.

Here’s how to do it:

• Start in a high plank position, with your hands shoulder-width apart and your feet together.
• Lift your hips up and back, coming into a downward-facing dog position.
• Hold for a second, then return to the plank position.

Recommended sets and reps: 3 sets of 10-12 reps.

8. Inverted Rows

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Inverted rows are amongst the best calisthenics shoulder exercises for intermediate that target the back, biceps, and shoulders. It’s a great exercise for building upper body strength and improving your posture.

Here’s how to do it:

Find a low bar or set of parallel bars that you can reach while lying on your back.

Lie underneath the bar(s) and grab onto them with an overhand grip.

Keep your body straight and pull your chest up towards the bar(s), keeping your elbows close to your sides.

Lower yourself back down to the starting position.

Recommended sets and reps: 3 sets of 10-12 reps.

9. Australian Pull Up

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It is one of the most advanced calisthenics shoulder workouts that target the back, shoulders, and biceps. It’s a great exercise for building upper body strength and improving your pull-up form.

Here’s how to do it:

• Find a low bar or set of parallel bars that you can reach while lying on your back.
• Lie underneath the bar(s) and grab onto them with an overhand grip.
• Keep your body straight and pull your chest up towards the bar(s), keeping your elbows close to your sides.
• Lower yourself back down to the starting position.

Recommended sets and reps: 3 sets of 8-10 reps.

Over To You

These calisthenics shoulder exercises we covered in this blog post offer a comprehensive workout that can help you build strong, stable shoulders and improve your overall upper body strength.

By incorporating these exercises into your regular workout routine, you can reap the benefits of increased flexibility, better posture, and a reduced risk of injury.

Remember to start with lower reps and sets, and gradually increase the intensity as you build strength and confidence.

It’s also important to listen to your body and take breaks as needed. You don’t need expensive equipment or a gym membership to get a great shoulder workout – with these calisthenics exercises, you can do it all from the comfort of your own home.

So, whether you’re a beginner looking to get started with calisthenics or an experienced athlete looking for new ways to challenge yourself, these exercises are a great addition to any workout routine.

Give them a try, and see how much stronger and more confident you can become.