The shoulder is one of my favorite body parts to work. We all love the look of nicely sculpted shoulders that inevitably make your waistline appear smaller. There are so many different variations of each basic movement so you shouldn’t get bored doing the same exercise with each shoulder workout. Consider some of my favorite shoulder exercises in my Shoulder Blaster Workout and I promise you will feel the burn and see results!
Do 3 sets of 12-15 of the following shoulder exercises with about 45 seconds of rest in between each set. Focus on form over weight. Remember that with each exercise you should engage your midsection, keeping your belly button laced to your spine so you are not using your midsection for stabilization. The weight should be heavy enough so it is challenging come the final 12-15 reps, but not so heavy that you are sacrificing form to execute the exercise.
Single Cross-over Lateral Raise
Start standing with your feet slightly wider than shoulder-width apart. Holding a dumbbell in your hand, start with your arm fully extended and dumbbell resting on the opposite quadricep wherever your arm naturally falls. Start the motion by raising the dumbbell diagonally across your body in an upward motion, keeping your arm straight. Bring the dumbbell back down to the starting position and repeat motion. For stability, feel free to rest your empty hand on your opposite hip.
Inverted Shoulder Press or Pike Push-up
Start by placing your toes on a bench and hands, shoulder-width apart, on the ground in front of you. Keep your knees slightly bent while your glutes stay high in the air, in a pike position. Lower your head down towards the ground, then push up to the starting position and repeat. This motion is very similar to performing a push-up in a pike position.
*For an advanced variation and added challenge, perform this on an exercise ball.
Dumbbell Upper Cuts
Start by standing with your legs slightly wider than shoulder-width apart. Grab a dumbbell in each hand and slightly lean forward. With your arms bent at 90 degrees, bring each dumbbell up towards your opposite shoulder, one at a time. As one dumbbell is lowering back to the starting position, the other begins the repetition towards the opposite shoulder. These are done at a bit faster pace, keeping your core tight and entire arm flexed. It is a great upper body exercise, working your core, biceps, and upper chest, front deltoids.
Single Wide Shoulder Press
Start by standing with a dumbbell in one hand and your free hand resting on your opposite hip. Bring the dumbbell up so your palm is facing your ear. Press the dumbbell up towards the sky but in an arched motion, so that as you press you are extending the dumbbell out and then up in a domed motion. Bring the dumbbell back down in the same fashion and repeat motion.
Cross-over Lateral Raise with Press
Start standing with your feet slightly wider than shoulder-width apart. Hold a dumbbell in your hand and start with your arm fully extended and dumbbell resting on the opposite quadricep, wherever your arm naturally falls. Start the motion by raising the dumbbell diagonally across your body in an upward motion, keeping your arm straight. From there, bring the dumbbell down so your palm is facing your ear and elbow is completely bent. Perform a squat then press the dumbbell back up towards the sky while you stand back up. Bring the dumbbell back down to the starting position and repeat motion. For stability, feel free to rest your empty hand on your opposite hip.
