“What can I do to tone up my shoulders?”
Answer: a lot! And the thing is you don’t even need a gym membership or a lot of equipment to add amazing definition to your shoulders! Continuing on with our popular “Problem Areas” series, this week we are dedicating to carving out sexy, shapely shoulders. All you will need is about 20 minutes, a couple of dumbbells, and a strong desire to sculpt your best shoulders ever! “Problem Area” no more!
For this workout – all you’ll need is a pair of dumbbells. HERE are my favorite (very simple) weights – you can buy them individually or in sets (i.e. purchase one set of 5 pound dumbbells or a set of 4, 6, and 8 pound dumbbells). Great product at a great price! Get them right here!!
If you’re looking for something a little more serious, THESE are similar to the adjustable dumbbells I have at home. They can be adjusted from 5-52.5 pounds and are the most valuable piece of home equipment I own! Check them out here!
Alright – on to the workout. I’ve got six exercises listed below; you’re going to perform them in two circuits. The first three exercises you alternate A-B-C, A-B-C, A-B-C through three sets of each. Then move on to the next circuit of exercises which will also be performed A-B-C, A-B-C, A-B-C until three sets of each have been performed. Ready??? GO!!!
The Workout
Circuit 1
Military press
We’re going to go standing on this one to activate the core a little better. Keep your stomach tight and push the weights straight up and over your head.
12 reps
Upright row
Start with your arms fully extended, the dumbbells about hip level in front of you. Pull the weights up just above your chest and squeeze your shoulder blades together in the back. Slowly return to starting postion.
12 reps
Push Ups
Such a good exercise I made a video about it! Full or modified depending on your strength level.
10-12 reps
Repeat circuit 1 three times and then move on to circuit 2
Circuit 2
Forward deltoid raises
Raising the dumbbells straight up in front of you to about shoulder level and then slowly lowering them back down.
12 reps
Lateral deltoid raises
Raise the dumbbells from your hips straight out to your sides at shoulder level. Slowly return to starting position.
12 reps
Sidelying external rotation
One of my favorite for the back of the shoulder / rotator cuff. Lay on your left side with the dumbbell in your right hand hanging down across your body. Keep your elbow at your side with your arm bent to 90 degrees and rotate the weight up towards the ceiling. Slowly return to starting position.
12 reps on each arm
Repeat circuit 2 three times
Looking for more help on some of your “Problem Areas“? From “Muffin Top” to “Thunder Thighs” and “Arm Flab” tone and tighten has you covered! Click here to be taken to all of our “Problem Areas” series workouts.
Question or suggestion for Tone-and-Tigthen.com? Leave a comment below or email Jared at [email protected]
Make it happen,
Jared
This post may contain affiliate links. Read my disclosure policy here.
By Jared Beckstrand
Hi:
How many days of the week I could do this circuits? TY
Hi Carol! I always recommend trying to mix up your workouts as much as possible. You could do this up to 3 times a week (with a day of rest/another muscle group in between), but I would recommend 1-2 with other workouts on other days of the week.
Thanks for the question!
Jared