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This Your Workout Title 0 min-minute gym workout plan effectively targets your shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
  2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
  3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
  4. Continue expanding your arms until they are parallel to the floor.
  5. Hold and squeeze your shoulder blades together
  6. Return to the starting position inhaling as you do so.
  7. Repeat .
Primary muscle group(s):
Shoulders
  1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats
  1. Adjust the cables so that the handles sit at chest height.
  2. Grip the handle, across your body in a neutral grip, with both hands.
  3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
  4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.
Primary muscle group(s):
Shoulders
  1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
  2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
  3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Shoulders
  1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the water bottles to the starting position.
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