13 Shoulder Exercises

Shoulders are sometimes an afterthought when it comes to lifting weights, but strong shoulders make you look taller and improve your posture. Sculpted shoulders look great on women of any age, and guys often strive to develop eye-popping shoulders that enhance their chest and arms.

When you train your chest doing exercises like push-ups and chest presses, your shoulders get a little work, too. They also stabilize you during other exercises like triceps push-downs. The exercises in this chapter, however, specifically target your shoulder muscles. You’ll find home exercises listed first, followed by gym exercises.

HOME SHOULDER EXERCISES

SHOULDER PRESS

This exercise targets the shoulders.

Stand with your feet shoulder-distance apart, holding dumbbells just above your shoulders with your elbows bent toward your torso and palms facing up. Engage your abs and exhale as you press the dumbbells up over your head until your arms are straight; inhale as you lower them back to the starting position.

Do 10 to 12 reps for 3 to 4 sets.

LATERAL RAISE

This exercise targets the mid-shoulders.

Stand with your feet shoulder-distance apart, holding dumbbells at your sides, palms facing your body. Your arms should be straight, but your elbows remain soft, not locked. Exhale as you raise your arms to just above shoulder height; inhale as you lower the dumbbells to your sides.

Do 10 to 12 reps for 3 to 4 sets.

UPRIGHT ROW

This exercise targets the shoulders.

Stand with your feet shoulder-distance apart, holding dumbbells in front of your thighs, palms facing your thighs. Bend your arms to “row” the dumbbells up to your chest as you exhale (your elbows will move up and away from your body); inhale as you lower the dumbbells to the starting position.

Do 10 to 12 reps for 3 to 4 sets.

FRONT RAISE

This exercise targets the front of the shoulders.

Stand with your feet shoulder-distance apart, holding dumbbells in front of your thighs, palms facing your thighs. Keeping your arms straight, exhale as you raise the dumbbells to shoulder height; inhale as you lower the dumbbells to the starting position.

Do 10 to 12 reps for 3 to 4 sets.

SHOULDER SHRUG

This exercise targets the shoulders.

Stand with your feet hip-distance apart, holding dumbbells in front of your thighs, palms facing your thighs. Keeping your arms straight, exhale as you slowly shrug your shoulders to lift the dumbbells up a few inches; inhale as you return to original position.

Do 10 to 12 reps for 3 to 4 sets.

Name: Oluwole Awosika

Age: 33

Location: Kensington, Maryland

Occupation: Neurologist/scientist

Height: 5'8"

Starting weight: 235.2 pounds

Ending weight: 214 pounds

When I started The Cut, I was a bit hungry the first couple of days; then I became less hungry and in fact had to constantly remind myself to eat the between-meal snacks. Also, I started to feel more and more energetic. I found it challenging to keep a slow pace during the recovery intervals of my interval training because I felt so pumped and faster than I used to be!

I noticed a change in how I felt within the first four days of starting the program. I feel energized and have a better appreciation for eating a well-balanced diet. Now I feel equipped with the knowledge needed to not only lose weight, but maintain a healthy weight and lifestyle. For this I am eternally grateful.

Getting in great shape required work and discipline. Hence, the discipline I learned from doing this program not only helped me achieve my weight loss and fitness goals but also transcended into other aspects of my life, such as improving my planning and organizational skills—which also led to greater efficiency at work.

GYM SHOULDER EXERCISES

SEATED SHOULDER PRESS
(uses weight bench)

This exercise targets the shoulders.

Sit on a weight bench with your feet shoulder-distance apart, holding dumbbells just above your shoulders with your elbows bent by your torso and your palms facing up. Engage your abs and exhale as you press the dumbbells up over your head until your arms are straight; inhale as you lower them back to your starting position.

Do 10 to 12 reps for 3 to 4 sets.

SEATED SIDE RAISE

This exercise targets the mid-shoulders.

Sit on a bench with your feet under your hips, holding dumbbells at your sides, palms facing your body. Exhale as you raise your arms to shoulder height; inhale as you lower the dumbbells to your sides.

Do 10 to 12 reps for 3 to 4 sets.