Chapter 6:
Shoulders
BOLD IS BEAUTIFUL
A great set of shoulders can work magic: They make your waist look slimmer, accentuate already-fit arms, and instantly transform any sleeveless top into an eye-catcher. They’re also among the easiest muscles for you to define, since the shoulder region is one of the last places your body deposits fat. (How often do you hear people complain about “shoulder fat”?)
Plus, strong shoulders help you strengthen and firm the rest of your upper body. That’s because your shoulders assist in most exercises for your chest, back, triceps, and biceps. So you might say they’re your muscle-building MVP.
Bonus Benefits
A pain-free upper body! Shoring up weaknesses in the muscles that surround your shoulder joint reduces your risk for neck and shoulder pain.
You’ll stand taller! Weakness in the rotator cuff, the network of muscles on the back side of the shoulder joint, allows muscles on the front side of the joint to pull your shoulders forward, causing a slumped posture. But you can shift this balance of power by building a strong rotator cuff—so that you once again stand tall and proud.
Extra power! Whenever you throw or swing, your arms rotate from the shoulder joints. Strong shoulder muscles make it easier to move your arms with more power.
• The roundish-looking muscle that caps the top of your upper arm is called your deltoid, and it’s the shoulder muscle you’re showing off when you wear a sleeveless shirt. It’s made up of three distinct sections: your front deltoid [1], middle deltoid [2], and rear deltoid [3]. The best exercises for your front and middle delts are shoulder presses and shoulder raises. However, the top moves for working your rear deltoid are actually found in Chapter 5. That’s because the same exercises that train the muscles of your middle and upper back are also the ones that work your rear delts.
• Although the trapezius as a whole is categorized as a back muscle, the upper portions of your traps [4] are best developed with exercises such as the lateral raise and the shoulder shrug, both of which are featured in this chapter.
• Your rotator cuff muscles are a network of four muscles that attach your shoulder blade to your shoulder joint. They are the supraspinatus [5], the infraspinatus [6], the teres minor [7], and the subscapularis [8]. While these muscles are activated in just about every upper-body exercise—they contract to help stabilize your shoulder joint—they also need to be worked directly with shoulder rotation exercises.
• Your serratus anterior [9] starts next to the outer edge of your pectorals, on the surface of your upper eight ribs. It wraps around your rib cage until it connects to the undersurface of your shoulder blade, along the inner edge. This muscle’s job is to help stabilize and rotate your shoulder blade. You can make it stronger with the serratus shrug and the serratus chair shrug.
• People would consider the levator scapula [10] to be a neck muscle. And indeed, this ropelike muscle runs down the back of your neck and attaches to the inside edge of your shoulder blade. However, it works with your upper trapezius to help shrug your shoulder, which is why you can strengthen it with the barbell and dumbbell shrugs.
Chapter 6:
Quick Reference
• Shoulders: PRESSES
• Shoulders: RAISES
• Shoulders: SHRUGS
• Shoulders: ROTATIONS
• The Best Shoulder Exercise You've Never Done
• The Best Stretch for Your Shoulders
• WORKOUT: Sculpt the Perfect Shoulders
Shoulders: PRESSES
In this chapter, you’ll find 40 exercises that target the muscles of your shoulders. Throughout, you’ll notice that certain exercises have been given the designation Main Move. Master this basic version of a movement, and you’ll be able to do all of its variations with flawless form.
SHOULDER PRESSES
These exercises target your front deltoids, middle deltoids, and triceps. They also activate your upper traps, rotator cuff, and serratus anterior, which assist in the movement or act as stabilizers.
Barbell Shoulder Press
A
• Grab a barbell with an overhand grip that’s just beyond shoulder width, and hold it at shoulder level in front of your body.
• Stand with your feet shoulder-width apart, and your knees slightly bent.
• Brace your core.
B
• Push the barbell straight overhead, leaning your head back slightly but keeping your torso upright.
• All of the movement should come from your arms and shoulders.
• Pause, then slowly lower your body back to the starting position.
Barbell Push Press
A
• Grab a barbell with an overhand grip that’s just beyond shoulder-width, and hold it at shoulder level in front of your body.
B
• Dip your knees.
C
• Explosively push up with your legs as you press the barbell over your head.
Barbell Split Jerk
A
• Grab a barbell with an overhand grip that’s just beyond shoulder-width, and hold it at shoulder level in front of your body.
B
• Dip your knees.
C
• Explosively push up with your legs as you press the barbell over your head.
• As you press the barbell, split your legs apart so that you land in a staggered stance, one foot in front of the other.
TIPS
• Straighten your arms completely.
• Your front knee should be slightly bent.
Seated Barbell Shoulder Press
A
• Sit at the end of a bench with your torso upright.
• Your feet should be flat on the floor.
• Brace your core.
B
• Press the barbell over your head.
Dumbbell Shoulder Press
A
• Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other.
• Set your feet shoulder-width apart, and slightly bend your knees.
B
• Press the weights directly above your shoulders until your arms are completely straight.
• Slowly lower the dumbbells back to the starting position.
TIP
Make sure to push the dumbbells in a straight line, rather than pushing them up and toward each other as many people do—a habit that increases the risk for shoulder injuries.
Dumbbell Push Press
A
• Hold the dumbbells next to your shoulders with your elbows bent.
• Stand tall and straight.
B
• Dip your knees. (This will help you generate more power to press the dumbbells.)
C
• Explosively push up with your legs as you press the dumbbells over your head.
Alternating Dumbbell Shoulder Press
A
• Hold the dumbbells next to your shoulders with your elbows bent.
• Your palms should be facing each other.
• Hold your core tight as you perform the exercise.
B
• Instead of pressing both dumbbells up at once, lift them one at a time, in an alternating fashion.
Seated Dumbbell Shoulder Press
• Sit at the end of a bench with your torso upright.
• Sit at the end of a bench with your torso upright.
• Your lower back should be naturally arched.
• Press the dumbbells directly above your shoulders.
Swiss-Ball Dumbbell Shoulder Press
• Sit on a Swiss ball with your torso upright.
• Your palms should be facing each other.
• Brace your core.
Alternating Swiss-Ball Dumbbell Shoulder Press
• Sit on a Swiss ball with your torso upright.
• Instead of pressing both dumbbells up at once, lift them one at a time, in an alternating fashion.
Single-Arm Dumbbell Shoulder Press
• Perform a dumbbell shoulder press using only one dumbbell at a time.
• Complete the prescribed number of reps with your right arm, then immediately do the same number with your left arm.
TIP
• Because using just one dumbbell causes uneven weight distribution across your body, this exercise increases the challenge to your core, making those muscles work harder to keep you balanced.
Dumbbell Alternating Shoulder Press and Twist
A
• Hold the dumbbells next to your shoulders with your elbows bent.
B
• Rotate your torso to the right as you press the dumbbell in your left hand at a slight angle above your shoulder.
• Pivot your feet.
• Keep your abs braced as you rotate your torso. This will limit the amount your lower spine can twist, protecting you from injury.
• Reverse the movement back to the start, rotate to your left, and press the dumbbell in your right hand upward. Alternate back and forth.
Floor Inverted Shoulder Press
• Assume a pushup position, but move your feet forward and raise your hips so that your torso is nearly perpendicular to the floor.
• Your hands should be slightly wider than your shoulders, and your arms should be straight.
• Without changing your body posture, lower your body until your head nearly touches the floor.
• Pause, then return to the starting position by pushing your body back up until your arms are straight.
Inverted Shoulder Press
• Assume a pushup position, but place your feet on a bench and push your hips up so that your torso is nearly perpendicular to the floor.
• Without changing your body posture, lower your body until your head nearly touches the floor.
TIP
• While the inverted shoulder press is technically a pushup, the tweak to your form shifts more of the workload to your shoulders and triceps, reducing the demand on your chest.
Shoulders: RAISES
Shoulder raises target your front and middle deltoids. However, the different variations shift the section of the muscle that works the hardest. What’s more, shoulder raises work your rear deltoids, upper traps, rotator cuff, and serratus anterior, since these muscles assist in raising the weight or act as stabilizers on nearly every version of this exercise.
Front Raise
A
• Grab a pair of dumbbells and let them hang at arm’s length next to your sides, with your palms facing each other.
• Bend your elbows slightly and hold them that way.
B
• Raise your arms straight in front of you until they’re parallel to the floor and perpendicular to your torso.
• The thumb sides of your hands should be facing up.
• Pause, then slowly lower the dumbbells back to the starting position.
Weight-Plate Front Raise
A
• Instead of holding two dumbbells, grab the sides of a weight plate with both hands.
B
• Raise the weight to shoulder level.
• Don’t change the bend in your elbows as you raise the weight.
Cable Front Raise
A
• Attach a rope handle to the low pulley of a cable station, and stand facing away from the weight stack.
• Hold the handle with your right hand, your arm hanging next to your side and your palm facing your thigh.
• The rope should be taut.
B
• Without changing the bend in your elbow, raise your arm straight out in front of you until it’s parallel to the floor.
• The thumb side of your hand should be facing up.
• Pause, then slowly lower back to the starting position.
• Complete the prescribed number of repetitions with your right arm, then immediately switch hands and do the same number with your left arm.
Lateral Raise
A
• Grab a pair of dumbbells and let them hang at arm’s length next to your sides.
• Stand tall, with your feet shoulder-width apart.
• Turn your arms so that your palms are facing forward, and bend your elbows slightly.
TIP
• This exercise is a great way to work your middle deltoid, since that's the muscle that works the hardest.
B
• Without changing the bend in your elbows, raise your arms straight out to your sides until they’re at shoulder level.
• Your arms should be straight out to your sides, so that they form a T with your body.
• Pause for 1 second at the top of the movement, then slowly lower the weights back to the starting position.
Alternating Lateral Raise with Static Hold
A
• Stand holding a pair of dumbbells straight out from your sides, as you would in the “up” position of a lateral raise.
• Your palms should be facing forward.
• Your arms should be at shoulder level.
B
• Lower and raise one arm, then lower and raise the other. That’s one repetition.
Leaning Lateral Raise
A
• Hold a dumbbell in your left hand, at arm’s length next to your side.
• Stand with your right leg next to a sturdy object such as a power rack.
• Place your left foot next to your right.
• Grab the power rack with your right hand, and allow your right arm to straighten so that you’re leaning to your left.
• Your body, arms, and legs will form a triangle with the rack.
B
• Without changing the bend in your elbow, raise your left arm straight out to your side until it’s at shoulder level.
• The thumb side of your hand should face up.
• Lower and repeat.
• Complete the prescribed number of repetitions with your left arm, then immediately do the same number with your right arm.
Bent-Arm Lateral Raise and External Rotation
A
• Grab a pair of dumbbells and hold them at arm’s length with your palms turned toward each other.
• Bend your elbows 90 degrees.
• Without changing the bend in your elbows, raise your upper arms out to the sides until they’re parallel to the floor.
B
• Keeping your elbows bent 90 degrees, rotate your upper arms up and back so that your forearms are pointing toward the ceiling.
• Don’t drop your upper arms.
• Pause, then reverse the movement and return to the starting position.
Side-Lying Lateral Raise
A
• Grab a dumbbell in your right hand and lie on your left side on an incline bench that’s set to 15 degrees.
• Hold the dumbbell next to your right side with your palm facing your thigh.
• Your right elbow should be slightly bent.
B
• Without changing the bend in your elbow, raise your arm until it’s in line with your shoulder as you rotate your palm outward.
• Your arm should be perpendicular to your body.
• Your palm should be facing forward
• Lower the weight and repeat.
Combo Shoulder Raise
A
• Grab a pair of dumbbells and hold them at arm’s length next to your thighs.
• Turn your left palm so that it’s facing the side of your thigh, and your right palm so that it’s facing forward.
B
• Simultaneously raise your right arm straight out to your side, as you would for a lateral raise, and lift your left arm straight out in front of you, as you would for a front raise.
• When both arms are at shoulder level, pause, and lower back to the starting position.
• The thumb side of both hands should be facing up.
• On your next rep, rotate your arms so that you do a lateral raise with your left and a front raise with your right.
Scaption
A
• Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm’s length next to your sides.
• Your palms should be facing each other and your elbows slightly bent.
B
• Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so that they form a Y) until they’re at shoulder level.
• The thumb sides of both hands should be facing up.
• Pause, then slowly lower the weights back to the starting position.
Shoulders: SHRUGS
Most of these exercises target your upper traps and levator scapulae. You work these muscles anytime you shrug your shoulders toward your ears. However, the last two exercises in this section target your serratus anterior. In these movements, you perform a “reverse shrug,” pushing your shoulders down as you raise the rest of your body upward.
Barbell Shrug
A
• Grab a barbell with an overhand grip that’s just beyond shoulder-width apart, and let the bar hang at arm’s length in front of your waist.
• Keeping your back naturally arched, lean forward at your hips.
B
• Shrug your shoulders as high as you can. (Your arms should remain straight.)
• Pause, then reverse the movement back to the starting position.
Wide-Grip Barbell Shrug
A
• Hold the barbell with an overhand grip that’s about twice shoulder width. Lean forward at your hips about 10 degrees.
B
• Shrug your shoulders as high as you can. (Keep your arms straight.)
TIP
• Using a wider grip increases the demand on your middle traps and rhomboids.
Overhead Barbell Shrug
A
• Hold a barbell above your head with an underhand grip that’s about twice shoulder width.
• Your arms should be completely straight, with your elbows locked.
• Your feet should be shoulder-width apart.
B
• Shrug your shoulders as high as you can. The movement is slight; you’ll feel it, but it’s hard to see.
• Pause, then reverse the movement back to the starting position.
Dumbbell Shrug
A
• Grab a pair of dumbbells and let them hang at arm’s length next to your sides, your palms facing each other.
B
• Shrug your shoulders as high as you can. To shrug, imagine that you're trying to touch your shoulders to your ears without moving any other parts of your body.
• Pause in the up position, then slowly lower the dumbbells back to the start.
Overhead Dumbbell Shrug
A
• Hold a pair of dumbbells straight above your shoulders, with your arms completely straight and your palms facing out.
B
• Shrug your shoulders as high as you can. (Keep your arms straight.)
• Pause, then reverse the movement back to the starting position.
Serratus Shrug
A
• Grab the bars of a dip station and lift yourself so your arms are fully extended.
• Lock your elbows.
• Let your torso sink between your shoulders
• Bend your knees and cross your ankles behind you.
B
• Without changing your arm position, press your shoulders down as you lift your upper body.
• Imagine that you’re “shrugging” your shoulders down instead of up.
• Pause for 5 seconds, then return to the starting position and repeat. That’s one rep. As you progress, try to hold each repetition for a longer period of time.
Serratus Chair Shrug
A
• Sit upright on a chair or bench and place your hands flat on the sitting surface next to your hips.
• Your hips should be just off the edge of the bench.
• Completely straighten your arms.
• Allow your shoulder and back muscles to relax, so your torso lowers between your shoulders.
• Keep your lower back naturally arched.
TIP
Work your serratus ANYWHERE! You can do this version of the exercise at your desk or even on your couch while watching TV.
B
• Press your shoulders down as you lift your upper body.
• Pause for 5 seconds, then lower your body back to the starting position. That’s one rep.
Shoulders: ROTATIONS
Shoulder rotations target your rotator cuff muscles, particularly your infraspinatus and teres minor.
Seated Dumbbell External Rotation
A
• Grab a dumbbell in your left hand and sit on a bench.
• Position your free hand on the bench for support.
• Place your left foot on the bench with your knee bent.
• Bend your left elbow 90 degrees and place the inside portion of it on your left knee.
• Keep your wrist straight.
B
• Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can.
• Keep your elbow fixed so that your forearm rotates in an arc around it.
• Pause, then return to the starting position.
• Complete the prescribed number of repetitions with your left arm, then immediately do the same number with your right arm.
Lying External Rotation
A
• Grab a dumbbell in your right hand and lie on your left side on an incline bench that's set to a 15-degree incline.
• Place a folded-up towel on the right side of your torso and then position your right elbow on the towel, with your arm bent 90 degrees.
• Let your forearm hang down in front of your abs.
B
• Rotate your upper arm up and back as far as you can, without allowing your elbow to lose contact with the towel.
• Pause, then slowly lower the weight back to the starting position.
• Complete the prescribed number of repetitions with your right arm, then immediately lie on your right side and do the same number of reps with your left arm.
Dumbbell Diagonal Raise
A
• Grab a dumbbell in your right hand and hold it next to the outside of your left hip, your palm facing your hip.
• Your elbow should be slightly bent.
• Your right palm should be in front of your pocket.
B
• Without changing the bend in your elbow, raise the dumbbell up and across your body until your hand is above your head and your palm is facing forward.
• Reverse the movement to return to the starting position.
• Complete the prescribed number of repetitions with your right arm, then immediately do the same number with your left arm.
Cable Diagonal Raise
A
• Attach a stirrup handle to the low pulley of a cable station.
• Standing with your right side toward the weight stack, grab the handle with your left hand and position it in front of your right hip, with your elbow slightly bent.
• Your palm should face your hip.
• Imagine that you’re about to pull a sword from its scabbard.
B
• Without changing the bend in your elbow, pull the handle up and across your body until your hand is above your head.
• Your palm should face forward.
• Lower the handle to the starting position.
• Complete the prescribed number of repetitions with your left arm, then immediately do the same number with your right arm.
TIP
• This movement helps you multitask: That’s because the cable diagonal raise works your rotator cuff muscles, upper traps, and deltoids.
Cable External Rotation
A
• Attach a stirrup handle to the low pulley of a cable station, grab it with your left hand, and stand with your right side next to the weight stack.
• Bend your left elbow 90 degrees, and position your upper arm so that it’s next to your side and perpendicular to the floor.
• Your forearm should be touching your abs.
B
• Rotate your forearm outward, as if it were a gate swinging open, with your upper arm acting as a hinge.
• Your palm should be facing forward.
• Pause, then slowly return to the starting position.
• Complete the prescribed number of repetitions with your left arm, then immediately do the same number with your right arm.
45-Degree Cable External Rotation
A
• Stand at an angle to the weight stack.
• Hold your upper arm at a 45-degree angle to your body.
B
• Without changing the position of your upper arm, rotate your forearm up and back as far as you can.
90-Degree Cable External Rotation
A
• Stand facing the weight stack.
• Hold your upper arm at a 90-degree angle to your body.
• Pull your shoulders down and hold them that way.
• Your palm should be facing behind you.
B
• Without changing the position of your upper arm, rotate your forearm up and back as far as you can.
• Keep your wrist straight.
THE BEST SHOULDER EXERCISE YOU’VE NEVER DONE
Scaption and Shrug
This movement is the exercise that keeps on giving. That’s because when you raise the dumbbells to perform scaption, you target your front deltoids, rotator cuff, and serratus anterior. Then comes the shrug. Like an overhead shrug, this version of the movement emphasizes your upper traps over your levator scapulae. This helps better balance the muscles that rotate your shoulder blades. The end result: Healthier shoulders and better posture.
A
• Stand holding a pair of dumbbells at arm’s length next to your sides, your palms facing each other and your elbows slightly bent.
• Stand as tall as you can.
• Set your feet shoulder-width apart.
B
• Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so that they form a “Y”) until they’re at shoulder level.
C
• At the top of the movement, shrug your shoulders upward.
• Pause, then slowly lower the weight back to the starting position.
THE BEST STRETCH FOR YOUR SHOULDERS
Sleeper Stretch
Why it’s good: It loosens your rotator cuff muscles. A stiff rotator cuff can lead to shoulder strain.
Make the most of it:Hold the stretch for 30 seconds, and repeat three times. Perform this routine two or three times a day to improve flexibility, or three times a week to maintain flexibility.
A
• Lie on the floor on your left side with your left upper arm on the floor and your elbow bent 90 degrees.
• Adjust your torso so that your right shoulder is slightly behind your left, not directly over it.
• Your left forearm should point toward the ceiling.
B
• Gently push your left hand toward the floor until you feel a comfortable stretch in the back of your left shoulder.
• Hold for the prescribed amount of time, then roll over and repeat the stretch for your right shoulder.
SCULPT PERFECT SHOULDERS
This 4-week total-body workout from Nick Tumminello, owner of Performance University in Baltimore, prioritizes your shoulders—to improve your posture and leave you looking great in a sleeveless top.
What to do: Do each Weight Workout (Workout A, Workout B, and Workout C) once a week, resting at least a day between each session. Perform each trio (1A, 1B, and 1C) or pair (2A, 2B) of exercises as a mini-circuit. That is, complete one set of each exercise in a succession, without resting. After you’ve done one set of each move, rest for the indicated amount of time, then repeat the circuit until you’ve finished all of the prescribed sets. Once you’ve done at least two or three sets (your choice) of exercises 1A, 1B, and 1C, move on to next group of exercises.
Workout A
| EXERCISE | SETS | REPS | REST | |
| 1A. | Goblet Squat | 2–3 | 15–20 | 0 |
| 1B. | Dumbbell Shoulder Press | 2–3 | 10–15 | 0 |
| 1C. | Thrusters | 2–3 | 10–15 | 1–2 min |
| 2A. | Single-Leg Hip Raise | 1–2 | 15–20 | 0 |
| 2B. | Swiss-Ball Y-T-W-L Raises | 1–2 | 10–12 | 1 min |
Workout B
| EXERCISE | SETS | REPS | REST | |
| 1A. | Incline Pushup | 2–3 | 15–20 | 0 |
| 1B. | (Incline) Pushup Plus | 2–3 | 15–20 | 0 |
| 1C. | Plank | 2–3 | 20–40 sec hold |
1–2 min |
| 2A. | Dumbbell Side Lunge | 1–2 | 10–15 | 0 |
| 2B. | Seated Dumbbell External Rotation | 1–2 | 12–15 | 1 min |
Workout C
| EXERCISE | SETS | REPS | REST | |
| 1A. | Single-Leg Dumbbell Straight-Leg Deadlift | 2–3 | 12–15 | 0 |
| 1B. | Dumbbell Row | 2–3 | 12–15 | 0 |
| 1C. | Dumbbell Alternating Shoulder Press and Twist | 2–3 | 10–12 | 1–2 min |
| 2A. | Reverse Dumbbell Lunge | 1–2 | 10–15 | 0 |
| 2B. | Side Plank | 1–2 | 15–25 sec hold |
1 min |