Strong shoulders make everyday activities much easier. Moving the arms to the front, side and behind the body, as well as overhead, is accomplished with the main shoulder muscle—the deltoid. This important muscle wraps around the shoulder joint, making a “cap” that acts to move the arm in various directions. Repeat this circuit two to three times to fully engage all of the muscles of the shoulders. 

Equipment

• Dumbbells
• Resistance band

Shoulder Press

10–15 repetitions

With a dumbbell in each hand, stand with the feet underneath the hips, knees slightly bent, glutes tight and the abs engaged. Position the dumbbells in front of the shoulders with the elbows bent and pointing downward. Press both weights overhead, coming into full elbow extension at the top with the arms by the ears. Be careful to keep the spine neutral (do not arch the back). Pause and then slowly reverse the movement. The weights should stay in front of the body during the movement, not out to the side.

Plank Side Walk

4 steps to the right and 4 steps to the left, repeat twice

Assume a plank position with the hands under the shoulders and the toes on the ground. Keeping the torso rigid, step the right hand and foot out to the right, just outside shoulder-width, and then step the left hand and foot toward the midline of the body. Perform 4 steps to the right and then 4 steps to the left (leading with the left hand and foot to return to the starting location).

Side Arm Raise

10–15 repetitions

With a light dumbbell in each hand, stand with the feet underneath the hips, knees slightly bent and the abs engaged. Hold the arms slightly in front of the hips, palms toward the hips. With a very slight bend in the elbow, slowly raise the weights out to the sides until the arms are parallel to the floor. Keep the arms slightly in front of the body as you lift out to the side to provide more room in the shoulder joint for this movement. Pause and then slowly reverse the movement.

Banded Pull-apart

10–15 repetitions

Hold a resistance band with the hands out in front of the shoulders with the palms facing upward. Stand with the feet underneath the hips, knees slightly bent, glutes tight and the abs engaged. Slowly pull the hands apart by squeezing the backs of the shoulders and the muscles surrounding the shoulder blades. Pause and then slowly reverse the movement.

Front Arm Raise

10–15 repetitions

With a light dumbbell in each hand, stand with the feet underneath the hips, knees slightly bent and the abs engaged. Hold the arms at the sides, palms toward the hips. With a very slight bend in the elbow, slowly raise the weights out in front until the arms are parallel to the floor. Pause and then slowly reverse the movement.