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TOP 5 SHOULDER WORKOUTS

Standing Dumbbell Fly

HOW TO

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms Opens a New Window. and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

ROUNDS

3 round 12 reps

Dumbbell Bent-Over Lateral Raise

HOW TO

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.

ROUNDS

3 rounds 12 reps

Incline Bench Press

HOW TO

Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.

ROUNDS

3 rounds 12 reps

Dumbbell Neutral Grip Overhead Press

HOW TO

Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.

ROUNDS

3 rounds 12 reps

Front Dumbbell Raise

HOW TO

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

ROUNDS

3 rounds 12 reps