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Tone your shoulders with these six exercises! Build muscle with these strength training techniques that work every muscle in and around the shoulders. Focus on correct form throughout each of the six sets with no more than the allotted time for rest. Once you begin to quiver, that's how you know you're building strength.
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Exercise #1: Upright Rows
Using a weighted plate, grip through a slot. Start with your feet shoulder-width apart, slight bend in the knees, core engaged and shoulder blades pulled down your back. Start with the plate in front of you, about hip height with a slight bend in the elbows. Pull the plate up at a nice even pace. Elbows coming up towards the ceiling. Slight pause at the top of your pull, shoulder blades squeezing together. Lower the weight down without locking your elbows at the bottom.
Repeat 3 sets, 12 reps, 30 seconds rest in between sets.
Exercise #2: Front Raise + Right and Left Twists
Start with feet shoulder-width apart and a slight bend in the knees. Using a weighted plate, grab each side. Raise the plate to eye level. Twist the plate to the right, like you’re driving a car, come back to the middle, twist the plate to the left. Lower the plate down to thighs.
Repeat 3 sets, 10 reps, 30 seconds rest in between sets.
Exercise #3: Around The Worlds
Starting with your feet shoulder width apart, slight bend in the knees, core engaged. Grab two plates and turn your palms facing forward. Start from your sides and bring the plate out, and up to above eye level without touching your head. You’re making an invisible oval shape with the plates.
Repeat 3 sets, 10 reps, 30 seconds rest in between sets.
Exercise #4: 1,2 Speed Punches
Using two light plates split your stance, hands up in a fighting position. Jab, cross repeatedly for 30 seconds! Go as FAST as you can! Extend your punches out and make sure to twist in that back foot when throwing your cross.
Repeat 3 sets 30 seconds each, 45 seconds rest in between.
Exercise #5: Lying Rear Deltoid Fly's
Start lying on your side. Grab a lighter plate. Extend your top arm out in front of you. Horizontally raise the plate up to a straight line, and slowly bring it back down. Pause before it touches the ground.
Repeat 3 sets, 12 reps each arm, 30 seconds rest in between.
Exercise #6: Static Hold + Small Circles
Start with feet shoulder width apart and knees slightly bent. Core engaged. Grab two light plates and raise them laterally from your sides. HOLD for 30 seconds making small circles. Keep a slight bend in the elbows.
Repeat 3 sets, 30 seconds, 45 seconds rest in between.
