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10 Shoulder Exercises That Sculpt Your Arms

10 Shoulder Exercises That Sculpt Your Arms

Since most upper-body movements involve your shoulders in some way or another, you only need to do one exclusive shoulders workout per week. Your shoulder Exercises muscles are delicate, so consider it A-okay to start with light weights (like, 3 or 5 pounds) and resistance bands.

The following shoulder exercises are perfect for gym or at-home shoulder workouts.

Time: 25 minutes

Equipment: Dumbbells, resistance band, Bosu ball

Good for: Shoulders

Instructions: Choose 10 moves below. For each exercise, perform three sets of the indicated number of reps, resting as needed between sets. Once you’ve completed all three sets, continue to the next movement and repeat.

Upright Row

Pull elbows up and out wide to lift the dumbbells to chest. Reverse movement to return to start. That’s one rep. Complete 15 reps.

Banded Pull-Aparts

How to: Start standing with feet shoulder-width apart, arms extended straight in front of body and raised to shoulder height, holding a resistance band with both hands, palms facing floor. Engage core and pull fists out past shoulders. Slowly return to start. That’s one rep. Complete 10 reps.

Halo

How to: Start kneeling on the floor with knees slightly wider than hips holding a dumbbell in both hands directly in front of chest, elbows pointing down at sides. Keep both arms bent and slowly circle the dumbbell around head and back in front of chest. That’s one rep. Complete 10 reps in each direction.

Reverse Snow Angel

How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keeping arms straight and palms facing the floor, bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep. Complete 12 to 15 reps.

Inverted Pushup

How to: Start in an upside-down “V” position with feet flat (narrow stances as necessary), hands pressed into the floor, and hips in the air. Bend elbows out wide to the sides bringing head to touch the floor. Press through hands to return to start. That’s one rep. Complete 10 reps.

Extension Plank

How to: Start in a high plank with shoulders over wrists. Keeping palms planted and arms straight, step feet back as far as you can maintain control and level hips, aiming to bring shoulders behind hands and lower body toward floor. Reverse the movement to return to start. That’s one rep. Complete 10 reps.

Tabletop Lift

How to: Start seated with legs bent, feet flat on the floor, and arms straight and behind body, palms pressed into mat with fingertips facing glutes and just a few inches behind them. Lift hips until thighs are parallel to the ceiling. Pause at the top, then lower back down. That’s one rep. Complete 10 reps.

Front Raise

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides—swapping the band for a pair of dumbbells is another option. Without bending elbows, raise arms straight up in front of body to shoulder-height. Slowly lower back down to start. That’s one rep. Complete 12 reps.

Prone V-Up

How to: Start in plank position. Bring body into an upside-down “V” position by walking feet toward hands. Take short steps on balls of feet and keep legs and torso straight. Walk feet back into plank. That’s one rep. Complete 10 reps.

Lateral Raise

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides—swapping the band for a pair of dumbbells in another option. Raise arms out wide until parallel to the floor. Return slowly to start. That’s one rep. Complete 12 reps.

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