- Dumbbell Military
- Dumbbell Upright Row
- Deltoid Lateral Raises
- Deltoid Front Raises
- Deltoid Rear Raises
Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.
Eliminate guesswork and confusion and start seeing results.
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“You want me to do HOW MANY reps??”
The first time someone told me about this shoulder workout – I’m not gonna lie – I thought it was a joke! “You want me to do how many deltoid flies??” And then I realized my buddy was serious. 3 sets of 100.
Little did I know this would rapidly become one of my very favorite shoulder workouts! Probably the best one that I’ve found for carving out incredible definition in the upper arm. Try it out- it’s sure to add some variety in your workout routine.
Get ready for the challenge. We’re going to be doing some serious reps with this one… hope you’re as excited as I was.
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- Six phases of workouts to ensure your continued progression
- Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
- The exact same workout plan my wife used for her amazing results
To take your shoulders to the next level, you need a plan of attack with a great shoulder workout to target the right areas.
Looking to build mass? Use dumbbells of a fairly heavy weight for some exercises like military press, lateral raise, and upright row.
Want better shoulder definition? Choose a moderate amount of weight for a moderate amount of reps with dumbbells.
Need to learn technique? Use light weights and master appropriate position and proper motion before increasing.
Want a good workout to mix things up and challenge your shoulders? Try this at-home shoulder workout with 100 reps of each of the best shoulder exercises. Trust me- you have to give this one a shot.
HOW CAN I MAKE MY SHOULDERS LOOK WIDER?
In order to make your shoulders appear wider, you need to include shoulder exercises that target each of the 3 heads of your deltoid muscle: the front, middle, and rear-deltoid.
Use slightly different angles of your exercises to emphasize each part of the muscle during your workout. The front and middle deltoid are easier to target with chest and shoulder-pressing exercises. Likely you’ll need to shift the weight more to the back to target your rear deltoids to get that phenomenal shoulder-definition you are after. There are great variations of exercises to get you there- such as a standing barbell press behind your neck, rear deltoid fly, and reverse machine flys.
Check out this workout below- it’s sure to give your deltoids some great results.
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- Sit on the edge of a bench and grab a dumbbell in each hand and bring up to shoulder height, palms facing forward.
- Lift the dumbbells up over your head until you lock your arms.
- Lower the dumbbells back down to your collarbone level slowly.
- Stand upright with your dumbbells in front of you in each hand.
- Keep your core tight and pull your dumbbells up to shoulder height. Keep the weights close to you.
- Your elbows should bend and raise out to your sides as the weights come up to shoulder height.
- Pause 2 seconds at the top, then slowly return to the starting position.
- Stand upright holding your dumbbells at your sides.
- Keep your back straight and your core tight as you lift your dumbbells straight out to your sides up to shoulder height.
- Slowly return to starting position
- Stand normally and hold a dumbbell in each hand with arms hanging in front of you, palms facing in.
- Keep your arms straight and lift the weights up to shoulder level, about horizontal to the floor.
- Slowly return dumbbells back down to starting position.
- Sit on the edge of a bench with your knees bent and legs together with feet flat on the floor.
- Keep your back straight while you lean slightly forward.
- Grab a dumbbell in each hand. Keep your arms hanging down with palms facing in for your starting position.
- With a slight bend at your elbows, lift the dumbbells straight out to the sides until your arms are shoulder-height and parallel to the floor.
- Slowly lower the dumbbells back to starting position.
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By Jared Beckstrand
Donna Gwinnup says
I understand making it to 60 (for example) waiting 40 seconds but when you start over do you perform the last 40 or do you start over and try to make it to 100 ( which seems impossible)?
Looking forward to trying these because I am struggling with deltoid definition.
Great question, Donna! The goal is to make it all the way to 100! Even if it’s 5 sets of 20 or 10 sets of 10 – keep pushing until you get up to 100. The key is to use an appropriate weight to make it difficult but attainable. You got this!
Donna Gwinnup says
Thanks for responding. I kind of figured that was the way to go. You’re right…these are killer! Hoping it helps with definition. Love the trembles afterward!
My pleasure (on all accounts!) Donna! Here’s to shoulder definition and turning trembles into strength!
So you can do 10 sets of 10 with a little rest in between to reach 100?
You bet, Nicole! You might even find a lighter weight and shoot for 5 reps of 20. Or start heavier and finish lighter. Thanks!
Thanks for the advice. I started heavy with the warm-up. Then used 5lbs for the 100 sets. Wow that was intense! I didn’t think I could do 100 sets but I did.bi took small breaks. Catn’t wait to do the other workouts this week.
Wow! You’re awesome, Nicole! 5 lbs is actually a lot of weight to use for the 100’s on this workout! I’m glad you liked it and hope you enjoy some of the other workouts.
I have to say these workouts have been Amazing!!! I love waking up sore! I even shared your workouts with a friend at work!
You’re awesome, Nicole! I’m so glad you’re finding them effective! And thanks so much for sharing the love with a friend!