6 moves to build and burn those shoulder muscles!
Hey there my homies! I’m coming at you today with my six all time favorite shoulder exercises, but before we dive in, I thought I’d give ya’ll a little update.
It’s official. Nick and I are moving back home! And hopefully for the last time 😊 Our lease is up at the end of June, so this will be our third move in three years. (and for me the fourth time.) Fun fact: mosby (my pup) has lived in a different home every year he’s been alive 😜 Our goal is to save up some mula and buy a house by the end of the year. EEEKKKK, I’m so excited! Unfortunately, we are going to have to endure living in different towns and with our parents for a couple months first. Blah.
My parents act unenthused by the idea, but I know they are secretly ecstatic that their grocery shopper and chef will be back to pamper them.
Anywhooo, back to this little gem of a workout. Shoulder Burnout Baabbyy! 6 moves. 30 seconds each move, no rest in between moves.
Equipment Needed: heavy (8-10 lb) and light (4-6 lb) dumbbells. *Or whatever feels comfortable to you!
Make sure you keep your knees soft (not locked) during the standing exercises and KEEP THAT CORE TIGHT.
Shoulders are one of my favorite lifts because strong shoulders make the hips looks smaller. And I’m all about that! Now let’s give this one a go! 💪🏽
*Tips for each move are below.
SHOULDER BURNOUT
- Dbell Shoulder Press – standing, with knees soft and heavy dbells in hand, bring arms up to 90 degree angles. Press dbells overhead, but don’t let them touch at the top (this creates more tension). Bring dbells back to starting position at 90 degree angle (elbows at shoulder height) and repeat.
- Delt Raise – standing with heavy dbells in hand, create a 90 degree angle with elbows in close to your body and palms facing each other. Lift arms by leading with the elbows (think elbows first). Keep arms at 90 degrees. Squeeze the shoulder blades to lift. Stop when elbows get to shoulder height, then lower back to starting position. Repeat.
- Around the Worlds – standing with light dbells in hand, palms facing away from body and in front of you, bring arms out wide, around and up over head. Keep arms straight, with slight bend in elbow. Keep dbells in front of your body, so you can see them with your peripherals. Squeeze the shoulder blades to lift and slowly lower them back down to starting position. Repeat.
- Alternating Side + Front Raise – with heavy or light dbells in hand, bring right dbell in front of you and left dbell to the side. Lift dbells simultaneously (right – front raise, left – side raise), lower back to starting position and then rotate so the right dbell goes to side and left dbell goes to front, lift and lower and repeat.
- Bent Fly – with heavy or light dbells in hand, palms facing, hinge at hips (eyes on ground) and slightly bend knees. Pull core in tight to protect back. Squeeze shoulder blades together in the back (like you’re squeezing a tennis ball in between your shoulder blades). Lift dbells up to body height and then lower them back down to starting. Try and keep you body as still as possible, using only your shoulders to lift.
- V-Pushup – on the ground, start in high plank position and then walk your feet in, so that your butt is in the air. Hands are positioned in a diamond (pointer fingers are close and thumbs are close. Tuck you chin into your chest. Lower your upper body to the ground, performing a pushup. Elbows will go wide and head will drop straight down in between hands. Squeeze triceps and shoulders lift and then repeat.
