In this glute and six-pack-obsessed world, delt exercises are often overlooked. But a strong set of shoulders are an invaluable thing to possess; they support you during push-ups, pull-ups and almost every other exercise out there, and let’s face it—they look gorgeous in a strapless dress or racer-back sports bra.

Just ask our cover model Samantha Leete. As a lifelong athlete and fitness model, she’s made sculpted, sexy shoulders one of her signature features. Want to know how she got ‘em? Well, okay. But only because you asked so nicely.

How to: Perform two sets of each exercise, resting 30-60 seconds between sets.
Perform each exercise for 1 minute.

Set up: Hold a pair of dumbbells and get into high plank position, palms facing each other. Keep your core tight, pulling your navel towards your spine, so your body forms a straight line from head to heels.

Action: Raise one dumbbell straight up in front of you (A), lower, then raise it out to the side (B), and lower. Repeat with the other arm. Continue alternating sides for the full minute.

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Set up: Holding dumbbells, stand with feet wide apart, toes turned out slightly. Raise the dumbbells just above your shoulders with palms facing forward.

Action: Keeping the dumbbells stationary, bend your knees to lower your hips down into a squat (A). Extend back up to standing while at the same time raising the dumbbells straight overhead (B). Immediately go back into a squat, lowering the dumbbells back to the starting position, and repeat.

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Set up: Stand with feet together holding a pair of dumbbells down at your sides, palms facing in (A).

Action: Step one foot behind you, bend your knees and lower into a lunge until your front thigh is parallel with the ground. At the same time, raise the dumbbells up to shoulder-height, keeping a 90-degree bend in your elbows (B). Lower the weights as you bring your back foot back to the starting position. Repeat on the other side. Continue alternating legs for the full minute.

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(a.k.a. Plank + Push-Up + Renegade Row + Squat & Press)

Set up: Holding dumbbells, perform the following movements one after the other as fluidly as possible.

Action: Place the dumbbells on the ground and jump your feet straight back so you are now in high plank position (A). Perform one push-up. As you come up, perform a single-arm row (B). Perform another push-up, then row on the other side. Jump your feet up to your hands, and raise your torso so you are now in a squat (C). Extend your legs and press the dumbbells straight overhead (D). Immediately repeat the entire sequence.

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Set up: Begin in high plank position (A).

Action: Place one forearm on the ground (B), then the other (c). Extend one arm at a time to press back up to high plank. Repeat.

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