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How to Get Stronger Shoulders

You'll Never Want to Wear Sleeves Again Once This Workout Gives You Strong, Sexy Shoulders

In the words of Alice Cooper — "School's out for Summer!" Well, almost, and that means your shoulders will be, too! You might want to add the song to your playlist for shoulder-building motivation in the next few months while you strength train for beautifully sculpted shoulders to show off while the weather heats up. There's no time like the present to hit the iron. Why? June 21 is the official first day of Summer. If you are just beginning a weight-training program, you're in luck. Your muscles will rapidly begin adapting to the stress of weight training, which is a good thing! You could feel strength gains and see muscular results in just a few weeks. If you work hard until the first day of Summer, you will definitely be sporting strong, sexy shoulders in your Summer wardrobe.

Need a little shoulder-growing guidance? POPSUGAR is here to help! We contacted certified personal trainer Sarah Chadwell for advice on the top five exercises you should be using in your shoulder day workouts.

"Shoulders need to be worked from all sides in order to have the rounded, toned sexy shape that you want to show off in your tank tops, halter tops, and swimsuits. The five exercises I am recommending will give you the complete package," said Chadwell.
Devote one day per week in the weight room to your shoulders, and we are sure that you will want to bare your rock-solid shoulders every day of this Summer. You will not only look strong, but you'll actually be stronger to boot.

Image Source: Unsplash / Max Rovensky

Side Lateral Arm Raise

Side lateral raises will work both your anterior and medial delts or the front and outward sides of your shoulders.

  • Stand with your feet hip-width apart holding a pair of dumbbells. Your palms will face the sides of your legs.
  • Keeping your arms straight, but with your elbows slightly bent, raise both arms out to your sides. Your palms too will be facing downward.
  • At the top of the movement, your arms will be straight out and parallel to the floor.
  • Pause for one second, then slowly begin lower your arms back to starting position.
  • Complete three sets of 8 to 12 reps.
Image Source: POPSUGAR Photography

Rear Delt Fly

"One area that many women (and men) neglect is the backs of their shoulders, or rear delts. Never neglect the back side of your body! If you want fully developed shoulders, you must include rear delt flys," said Chadwell.

  • Stand with your feet hip-width apart, knees slightly bent, holding a pair of dumbbells in each hand. Your palms will be facing your body.
  • Keeping your back flat, bend forward at the hip joint to about a 45-degree angle.
  • Begin by lifting both arms out to your sides. Maintain a slight bend in your elbows. Continue upward until your elbows are even with your back and you can squeeze your shoulder blades together.
  • Then begin slowly lowering the dumbbells back to starting position.
  • Complete three sets of 8 to 12 reps.
Image Source: POPSUGAR Photography

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