Photo: Paul Buceta
Use these two moves to get head-turning shoulders fast!
Bent-Over Rear Delt Flye
Target Muscles: rear deltoids
Set Up: Sit on the edge of a bench with your feet flat on the floor. Hold a light dumbbell in each hand, palms facing each other. Hinge from your hips to bring your torso toward your thighs; maintain a straight back and keep a small bend in your elbows.
Action: Contract your shoulder blades and raise the dumbbells up until they are in line with your shoulders. Slowly return to the starting position without the dumbbells touching. Repeat for three sets of 10 to 12 reps.
Tip: Don’t swing your arms up and down when doing this move – you could injure your rotator cuffs.
Seated Shoulder Press
Target Muscles: anterior and lateral deltoids
Set Up: Sit on a bench with feet flat on the floor. Hold a dumbbell in each hand, palms facing forward, and raise your arms so that your upper arms are in line with your shoulders and your forearms are perpendicular to the floor [A].
Action: Press the weights over your head, stopping before the dumbbells touch [B]. Hold for one count, then slowly return to the starting position. Repeat for three sets of 12 to 15 reps.
Tip: Contract your abs to keep your upper body stable.
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