10-Minute Shoulder Shape Up | Fitbie

Shoulder Workout

10-Minute Shoulder Shape Up

Ready to move beyond the basic shoulder press? These 5 dynamic moves are sure to sculpt shapelier shoulders in a flash

woman doing Spiderman pushup
Beth Bischoff

Whether you want to stretch the fabric of your muscle-T or up the wow-factor of your strapless dress, you’re not sentenced to an afternoon of shoulder shrugs. Take it from strength and conditioning coach and author of Personal Fitness, Andrea Metcalf whose double-duty moves help shape your shoulders, as well as target your core, glutes, and hamstrings. Spend about 2 minutes on each of these moves for sexier, more sculpted shoulders.

1. Side Plank Rotations: Start in plank position and rotate onto your left arm, reaching your right arm to your chest and then to the ceiling. Return to plank and repeat to the other side. That’s 1 rep. Perform 4 sets of 10 to 12 reps.

Works your: Chest, triceps, rear deltoid
Also hits your: Core, hips 

2. Double Dip: Start in reverse plank, feet planted, knees bent, with your fingers pointing to your hips or slightly out to the side. Bend your arms and lower your hips, then return to the start. Perform 4 sets of 10 to 12 reps.

Works your: Triceps, trapezius, anterior deltoid
Also hits your: Hamstrings, glutes 

3. Spiderman Pushups: Start in pushup position. As you lower your body to the floor, bring your right knee to the side and try to touch your right elbow. Reverse the movement and return to start. Repeat on the opposite side. Continue to alternate back and forth. Perform 4 sets of about 10 to12 reps.

Works your: Triceps, anterior delt 
Also hits your: Core, chest

4. Plank Planche: Start in extended plank position, with your weight on your toes. Shift your weight and move your shoulders forward so that they are 3 to 6 inches in front of your hands. Return to start. Perform 4 sets of 10 to 12 reps.

Works your: Deltoids, triceps
Also hits your: Core

5. Plank Arm Twists: Start in extended plank position. Rotate your elbows 10 to 20 degrees outward then inward. Perform 4 sets of 10 to 12 reps.

Works your: Anterior and medial deltoid  
Also hits your: Core, serratus

Try this full-body workout and transform your figure today.

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