Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master , Founder & Owner Foxyfitmama Training
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Strong shoulders help stabilize the shoulder joint, improving posture and reducing the risk of rounded shoulders and a forward head posture. Strengthening the rear deltoids helps counteract the forward pull of the chest muscles, improving spinal alignment and reducing the risk of a hunched or rounded upper back. Training these muscles also helps rebalance the upper body muscles, preventing muscle imbalances and reducing the risk of shoulder injuries.
This workout starts with the primary shoulder exercises and moves to the rear deltoids as the finishing exercises.
Equipment Needed
Dumbbells
Dumbbell Shoulder Press
2 sets x 12-15 reps , Rest Time: 60 secs
Sit on a bench with a backrest, or you can perform this exercise while standing, as shown. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent. Engage your core and maintain a straight back throughout the exercise. Press the dumbbells upward by extending your arms fully, while exhaling. Pause briefly at the top of the movement, ensuring that your arms are fully extended but not locked. Slowly lower the dumbbells back to the starting position, while inhaling. Repeat for reps.
Alternating Front Raise
2 sets x 12-15 reps per side, Rest Time: 60 secs
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your thighs. Keep your back straight, engage your core, and slightly bend your knees. Start with one arm, slowly lift the dumbbell in front of you, keeping your arm straight. The dumbbell should be lifted to shoulder height or slightly above, but not higher than your chin. Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position while simultaneously raising the other arm to repeat on the other side. Alternate for reps.
Side Lateral Dumbbell Raise
2 sets x 10-12 reps, Rest Time: 60 secs
Stand up straight with a dumbbell in each hand, palms facing your body. Keep your feet shoulder-width apart. Engage your core and maintain a slight bend in your elbows throughout the exercise. Slowly lift the dumbbells out to the sides, keeping your arms straight and your palms facing down. Continue lifting until your arms are parallel to the floor. Pause for a moment at the top of the movement, squeezing your shoulder muscles. Slowly lower the dumbbells back down to the starting position, maintaining control and keeping your arms straight. Repeat for reps.
Around The World
2 sets x 8-10 reps, Rest Time: 60 secs
Stand with your feet shoulder-width apart, holding a dumbbell in each hand (start with a weight that you can comfortably handle). Extend your arms out to the sides, parallel to the floor, with your palms facing down. Keeping your arms straight, slowly raise the dumbbells in a circular motion, moving them forward and up until they meet above your head. Once the dumbbells meet above your head, reverse the motion and lower them back down in a circular motion, bringing them back to the starting position. Repeat for reps.
PRO TIP: Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.
Bent Over Rear Delt Dumbbell Fly
2 sets x 12 reps, Rest Time: 60 secs
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the floor. Your torso should be almost parallel to the ground. Engage your core and keep your neck in a neutral position. Start with your arms hanging straight down from your shoulders, palms facing each other. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together. Imagine trying to touch your elbows behind your back. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. Repeat for reps.
