Strong, sculpted shoulders create a nice broad figure, help to improve your posture and add power to your upper body. This shoulder workout incorporates a number of moves that will help define all of the muscle groups that make up the shoulder to give you that nice rounded shape. Grab a couple of dumbbells and give it a try!
12-15 reps each
1. Around The World
Stand upright and hold the dumbbells with palms facing forward. In one smooth motion swing the weights up and over your head keeping a very slight bend in the elbow. Pause for a second at the top and then reverse the motion to bring the weights back to the starting position.
2. Front Dumbbell Press
Hold both dumbells with your arms bent at 90 degrees and palms facing in. Push the weights straight up overhead while keeping the ends of the dumbbells pressed together. Keep your core tight to avoid any swinging motion or arching of the back. Lower back down to the starting position/90 degrees and repeat.
3. Front Dumbbell Swing
Grasp one dumbbell with both hands. Lower down into a squat position and bring the weight between your knees. Push up through the heels to come to a standing position while at the same time swinging the dumbbell forward stopping at eye level then lower back down to the squat position. Keep this momentum going until you have completed all reps.
4. Rear Delt Flys
Sit on a ball or bench and lean forward from the waist being sure to keep your back flat. Hold on to both dumbbells with palms facing in. Raise the dumbbells out to the sides stopping at shoulder height. Keep your arms straight and squeeze the shoulder blades together. Pause for a second and then lower back to the starting position and repeat.
5. Push Press
Hold both dumbbells at shoulder height with palms facing in and lower into a squat position. Push through the heels to stand up while at the same time thrusting the weights up overhead. Lower the weights back to shoulder height as you return to the starting position and then repeat.
Nice work! Don’t forget to stretch and rehydrate after your workout. For even more workouts built to tighten and tone your upper body check out my Upper Body Focus Series. A 30 day program with proven results!