There's nothing sexier than a little shoulder pop, which means we need get ours ready for sundresses, sleeveless tops and strapless swimsuits STAT. Quick anatomy lesson: Your shoulders are made up of three muscles, the anterior (front), lateral (side) and posterior (rear) deltoids. The key to reshaping your upper body, according to The People's Bootcamp founder and trainer Adam Rosante, is working all three — this approach will help you shrug off that slope-shouldered desk jockey look.
Here's your new shoulder sculpting routine: First, grab a pair of five- to 10-pound dumbbells (if you're a beginner, go lighter — you can always add more weight as you get stronger). Do each of the moves below back-to-back for 30 seconds each, resting for 10 to 15 seconds between moves. After that first round, rest for a minute, then repeat all the moves for a total of three rounds. Then, pop that shoulder — you look good!
1. Push Press
Stand with feet hip width apart, holding dumbbells at shoulders, palms facing each other. Maintaining a neutral spine, bend the hips and knees slightly and then drive up through the heels pressing the weights straight up overhead. Lower the weights to your shoulders. Repeat.
2. Standing Bent-over Row
Stand with feet hip width apart, holding dumbbells at your sides. Maintaining a neutral spine, bend forward at the waist until your torso is parallel to the floor. The dumbbells should be at arm’s length under your shoulders. Squeeze your shoulder blades together, pulling the dumbbells up to either side of your waist. Lower to the starting position. Repeat.
3. Bear Crawl
Start on your hands and knees with wrists positioned under shoulders and knees positioned under hips. Tuck your toes and raise your hips to take your knees off the floor. Crawl forward moving opposing arm and leg (right arm with left leg, left arm with right leg). Keep your core engaged and spine in neutral position throughout the entire movement. If you run out of space, just turn around and come back in the opposite direction.
4. Side Raise
Stand holding dumbbells at your sides, palms facing legs. Raise the dumbbells up until your arms are parallel with the floor. All the while, keep a slight bend in your elbows and hands tilted forward slightly (think of pouring out pitchers of water). Lower dumbbells to starting position. Repeat.
Start in a pushup position holding a dumbbell in each hand, wrists directly under shoulders, feet slightly wider than hip-width apart. Perform a pushup lowering your chest all the way to the floor, then lift your left arm, bringing dumbbell next to your waist, with your elbow pointing toward the ceiling. Lower, then repeat on the other side. If you can't get this full range of motion, lower your knees to the floor for the pushups, then return to your feet for the arm work.
Stand holding a single dumbbell with an end in each hand next to your right hip. Lift it diagonally across your body toward your left shoulder, keeping it close to you the entire time, circle it around the back of your head and diagonally down across your body to the outside of the left hip. Repeat the movement, alternating sides.