Tone and sculpt your shoulders in one amazing workout. All you need is a pair of dumbbells and 20 minutes to carve out sleek and sexy shoulder definition. So grab your free weights and let’s get to work, you can even do this workout right at home.
Sculpt Sexy Shoulders At Home Workout
- Jumping Jacks
- Alternating Military Press
- Lateral Deltoid Raises
- Upright Row
- Bent-Over Reverse Fly
- Arm Circles
Keep reading for a step-by-step guide of the workout with pictures and descriptions of each of these exercises.
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Could your shoulders use a little wake-up call?
From a stronger slope down from your neck (the trapezius) to the nice diamond-shaped muscle on the outside of your shoulder (the deltoid), today I’m running you through one of my favorite shoulder-toning routines with weights.
You don’t even need a gym membership, all it takes is 20 minutes, a pair of dumbbells, and these 6 exercise to carve out the shoulders you desire.
We’ll make ’em burn with this one, but I promise the results will be well-worthwhile.
Let’s do this. See the workout below.
WHAT EXERCISES WORK THE SHOULDERS?
To target your shoulders and shoulder blades during your workouts, you’ll want to carefully plan some exercises to help you tone and strengthen those areas. Some great exercises to choose include a pair of dumbbells and some pushing and pulling motions, such as military press, lateral raise, and upright rows.
I’ve put together this great sculpted shoulder workout for you to try- keep reading to learn the correct technique and form for these exercises and more.
HOW DO YOU SCULPT YOUR SHOULDERS?
Your shoulder cap muscle is called the deltoid, it has 3 parts that you need to target in order to sculpt your shoulders. To sculpt your shoulders you’ll need to follow a regular exercise plan that targets each part of your shoulders and arms.
Incorporate 1-2 days of weight training exercises targeting your shoulders each week. You’ll want to choose exercises like the ones you’ll find below and do 3-4 sets with 10-12 reps each. Start with a low amount of weight to practice correct technique, then slowly increase the weight as you get stronger.
This plan will help you tone and sculpt your shoulders and give you awesome lean muscle definition. Plus, don’t forget to eat right. Proper nutrition and an appropriate calorie level will help you in your goals to tone and sculpt your shoulders as well.
Equipment needed: dumbbells (get a great pair for a great price at this link).
This workout consists of a 1-minute warm-up, 6 of my favorite shoulder moves with dumbbells that you’ll repeat three times, and a 1-minute cool-down. Keep in mind we’re going for more reps with this one, not necessarily more weight. We’ll smash on the endurance with this one as each exercise will be done for one minute and repeated three times.
Ready? Yeah – I thought you might say that… LET’S DO THIS!
Warm-Up – 1 minute30 seconds of little arm circles; 30 seconds of big arm circles (just to get the blood flowing to your muscles in your upper body)
The Workout
1. Jumping Jacks – 1 minute
Great way to get in a little fat-melting cardio with our strength-training. Do them with a light (1-2 pounds tops) dumbbell to make it burn a little more.
Great way to get in a little fat-melting cardio with our strength-training. Do them with a light (1-2 pounds tops) dumbbell to make it burn a little more.
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
2. Alternating Military Press – 1 minute
- Hold a dumbbell in each hand and grip with palms facing forward.
- Bend your elbows and rotate your palms to bring the weights to shoulder height. This is starting position.
- Lift one dumbbell up over your head until your arm is straight to perform a military press.
- Slowly lower the weight; when it gets back to the starting point beside your ear then it’s the other arm’s turn
3. Lateral Deltoid Raises – 1 minute
- Stand upright holding your dumbbells at your sides with palms facing you. Don’t shrug your shoulders on this one.
- Keep your back straight and your core tight as you use your deltoid to pull the weight up to shoulder height.
- Slowly return to starting position.
4.Upright Row – 1 minute
- Stand erect holding the weights in front of you, palms towards your hips.
- Use your shoulders/upper back to pull the weights up above your chest (elbows out to the side, keep the weights close to your body).
- Slowly return to starting position.
5. Bent-Over Reverse Fly – 1 minute
- Keep your core and butt tight; hinge forward at the hips (don’t round forward at your spine).
- Start with the weights in front of you hanging down towards the ground.
- Keep your stomach tight and your arms straight as you use the back of your shoulder (deltoid) to pull the weights out to the side and up towards the ceiling.
- Slowly return to starting position.
6. Rest – 1 minute
Because I’m not a complete sadist! Take 60 seconds to stretch and recover and then jump back in it with jumping jacks.
Because I’m not a complete sadist! Take 60 seconds to stretch and recover and then jump back in it with jumping jacks.
Perform this circuit of these 6 exercises 3 times total. You’re going to be burning by the end but you have to stay strong and push through it. You’ve got this! And now….
Cool Down:
Arm circles – 1 minute
Just to come back down after putting your upper body through so much.
Just to come back down after putting your upper body through so much.
CONGRATULATIONS- You totally crushed it.
Sleek and sexy shoulders are sure to be coming your way in no time.
Sleek and sexy shoulders are sure to be coming your way in no time.
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Interested in more amazing workouts like this one? You can do these all right at home:
15-Minute Bi’s and Tri’s Workout At Home
20-Minute Arms and Abs Dumbbell Workout
Arm Workout Without Weights
Get Rid Of Arm Flab Workout
20-Minute Arms and Abs Dumbbell Workout
Arm Workout Without Weights
Get Rid Of Arm Flab Workout
Make it happen,
Jared
