Tag Archives: health building muscle

Shoulder Defining Exercises

Happy Friday! Or should I say…Happy Fitness Friday! Today, we will focus on one of Hungry and I’s favorite muscle groups: the shoulder group. People just think of the “top” of their shoulders when they think shoulder group, but there’s so much more to it. We are just going to offer four exercises for you to squeeze into your day. These should all preferably be done in the gym, but you can modify them to fit a home workout. 

1. Shoulder press. Let’s start with a standard exercise…the shoulder press. This is what builds the “tops” or deltoids of your shoulders, as well as some other parts. Start from a right angle level with your shoulder line and simply press up until your arms are extended. Then return back to start. Try doing it seated as it prevents you from using other muscle groups to help your shoulders. You can use dumbbells, EZ bars, barbells, etc. Try for 3-5 sets of 10-12 reps. 

 photo 1 (82)

2. Shrugs. This is something you do often, but without weights, in normal day-to-day life. You can do this using dumbbells, a barbell, a hex bar, and other weighted things. Stand tall straight up with weight in your hands and shrug your shoulders up to your ears and squeeze it there, then release. Shoot for 3-5 sets of 10-12 reps. It should be considerably heavy weight. This works on your trapezius or “traps.”

photo 2 (93)

3. Face pulls. For this, you will need a cable machine or resistance bands. On a cable machine, grab the horse rope (see picture below), stand a good distance away and pull the rope directly towards your face. Using resistance band/tube, you will need to hook it around something so that you can grab both sides of the band and pull towards your face. This works your rear deltoids (what makes your “upper” back look nice!). 3-5 sets of 10-12 reps. 

photo 3 (80)

4. Plate-loaded shoulder press. Just to get those sexy deltoids once more…let’s move to plate-loaded where we can really push ourselves in a set position. This can only be done at a gym on a literal machine. However, if you are planning for this to be a home workout, just do a different type of shoulder press (with a barbell, or maybe an Arnold Press instead). I like this machine/apparatus because it sits you in a set position to appropriately move the weight you want. 3 sets of 10-12 reps. 

photo 3 (79)

There you have just four shoulder-defining exercises that can improve your shoulder muscles and shape today! Try them out today or this weekend. The sets and reps are just suggested numbers, you can do as much or as little as you’d like. Let me know how these work for you or if you have any questions about how to properly execute these. Happy Fitness Friday! And as always…stay hungry and fit! 

*Question of the Day: What is your favorite shoulder exercise?


photo (62)