Having those firm, rounded, toned shoulders is not the easiest task in the world especially if you really don’t know exactly what to do. Being pregnant has completely changed my workout routine in what I can and cannot do so I do a lot of high repetitions with low weight. To achieve really rounded, defined shoulders you need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae. I have compiled a list of my favorite shoulder workouts to help you get started on your quest for more defined shoulders so let’s get started.
1) Seated Shoulder Press
While being seated on a military press bench that is in an upright position, take a dumbbell in each hand and set in an upright position on your thighs. Lift each weight (one at a time is best) to shoulder height and with palms facing front, push the dumbbells upward over your head until they touch at the top.
2) Standing Dumbbell Fly
While standing, hold a dumbbell in each hand by your sides and swing the weights up a few inches without using your trap muscles to shrug.
3) Cable Face Pull
Using a rope handle to use at the cable station, put the cable all the way to the top and attach the handle. Holding the end of each rope, make sure palms are facing each other, and pull towards your forehead with your rear delts, and back fully activated. Hold this position for a few extra seconds and repeat.
4) One Armed Side Lateral Raises
Holding a dumbbell, position it in front of your pelvis with your elbow bent slightly. With your free hand, hold onto something such as the military bench for support and bend over with knees slightly bent. Raise your arm until it reaches shoulder height and then lower and repeat.
5) Front Plate Raise
Standing with your legs apart, hold onto the plate with both hands and raise until your arms are parallel to the ground. I do these with a ten pound plate and I do these slow and controlled to really feel my shoulders burn. Another tip for doing these raises is to not use your body to hoist the plate into the air taking the emphasis off the actual muscle your working out.
These are just a few workouts I do on shoulder days however, there’s many more to choose from depending on what your goals are. Rounding out your shoulders takes time and plenty of effort so be patient when your waiting to see those results finally pay off.