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A few more weeks and the chill in the air will be here to stay. Soon you’ll be sipping a pumpkin spice latte at your corner coffee shop. You’ll lightly strum your fingers on the table while waiting for your groupies to show. But don’t think for a second that you’re safe to hide your frappé gut under a sweater. Winter wear is never as forgiving as one would hope. And ladies, I know firsthand the sinking feeling you get when you remember you will be going strapless at your brother’s wedding in January. But before you throw in the towel and decide to wear your parka from September to May, we’ve got your back. Well, technically, we’ve got your shoulder. This is your guide to sexy shoulders year-round. Look at these top five shoulder exercises that will have you carved up like a David or a Venus. You are about to be the guy with the chiseled sexy shoulder under his henley. Here is your 5 Move Shoulder Workout Guide.
Exercise #1
SEATED DUMBBELL PRESS
This quintessential Schwarzenegger move is a classic. With a focus on the overall shoulder mass, this exercise is guaranteed to give you results!
Target: Overall Mass
PERFORMANCE:
- From a seated position, preferably from a seat that includes back support, place your dumbbells upright on your thighs.
- Use your thigh muscles to assist you in bringing the dumbbells up to shoulder height.
- Rotate your wrists until your palms, with dumbbells in hand, are facing out.
- Exhale as you push the dumbbells upward into a full arm extension.
- At the top of your extension, touch the dumbbells above you.
- Slowly bring the dumbbells back down to your shoulder height starting position as you inhale.
Repeat for 10-12 repetitions.
Exercise #2
SEATED BARBELL MILITARY PRESS
This exercise emphasizes the front deltoid, creating that subtle definition that you’re looking for.
Target: Front-Delt Emphasis
PERFORMANCE:
- From a seated position, pick up your bar or have your spotter hand you the bar (preferred).
- Your palms should be facing forward with your hands gripping wider than shoulder width on the bar.
- Lift the bar up over your head and lock your arms.
- The bar should be slightly in front of your head when in the extended and arm-locked position. This is your starting position.
- Lower the bar down to the collarbone/shoulder height slowly as you inhale.
- Lift the bar back up above your head to starting position as you exhale.
Repeat for 10-12 repetitions.
Exercise #3
UPRIGHT BARBELL ROW
If you’re looking for a move that will make you look and feel like a rock star at the gym, this is it! As you plow through this move, you’ll be working your shoulders at the middle deltoid muscle.
Target: Middle-Delt Emphasis
PERFORMANCE:
- From a standing position, grip your barbell with an overhand grip, a little less than shoulder-width apart.
- Lift the bar to your thighs, while your knees are slightly bent and your back straight. This is your starting position.
- Exhale and lift the bar. With your elbows out, lift the bar close to your body until you reach chin height. Pause. Remember to keep your elbows higher than your forearms at all times.
- Inhale as you slowly lower the bar down to starting position.
Repeat for 10-12 repetitions.
Exercise #4
T-BAR ROW
This is your go-to move for a rear deltoid emphasis (aka eliminating back fat).
Target: Rear-Delt Emphasis
PERFORMANCE:
- Load your bar using appropriate weight for your current fitness level.
- Straddle your bar. Bending at your hips, grip your bar handles.
- With a flat back, remove the weight from the rest and let the bar hang with your arms extended. This is starting position.
- Pull the weight to your chest as you exhale and retract your shoulder blades.
- Pause. As you inhale, slowly return to starting position.
Repeat for 10-12 repetitions.
Exercise #5
SIDE LATERAL RAISE
At this point, your shoulders are talking to you, but dig deep and keep pushing. You are getting ripped.
Target: Deltoid Lateral
PERFORMANCE:
- Stand straight, dumbbells in your hands and by your side. Your palms should be facing you. Here is your starting position.
- Keeping your torso stationary, lift your dumbbells to the side, with elbows bent and with hands tilted forward.
- Exhale as you lift. Continue to lift until your arms are parallel with the floor.
- Pause. Inhale as you slowly lower your dumbbells and arms back to your sides.
Repeat for 10-12 repetitions.
BONUS
SMITH MACHINE OVERHEAD SHOULDER PRESS
Here’s one last bonus move to kick your shoulders into overdrive.
Target: Deltoid Anterior
PERFORMANCE:
- Place a bench under the Smith Machine. Place your barbell high enough that your arms must be fully extended to reach it from a seated position.
- Sit on the bench slightly behind the barbell. Take and lift the barbell until your arms are locked and fully extended.
- Inhale and lower the bar slowly to chin height.
- Exhale, using your shoulders to lift the barbell up to starting position.
Repeat for 10-12 repetitions.
That’s it, your 5 Exercise Shoulder Workout Guide. You can call it a day after one round or continue the circuit up to 3 times, based on your fitness level.
