We tested 8 of the most frequently recommended shoulder exercises, such as dips, shoulder presses, and push-ups, and found which ones best activated each part of your shoulder. The best three are:
Combine all three (aim for three sets of 10 to 15 reps preferably three times a week), and you’ve got the picture-perfect shoulder sculpting routine.
1. The Rear Lateral Raise
Best Sculpting for the: The back of your shoulder (posterior deltoid)
Find a pair of dumbbells and bend forward from your hips until your upper body is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing inwards. Without moving your upper body, raise your arms straight out to the sides until they’re in line with your body. Pause, and then slowly go back to the starting position. That’s one rep, 14 to go!!
2. Shoulder Press with Dumbbells
Best Sculpting for the: The front of your shoulder (anterior deltoid)
Ok this time stand with feet about hip-width apart and knees always slightly bent, holding one dumbbell in each hand. Slowly bend your elbows and raise the weights over your shoulders. Gradually extend your arms over your head, bringing your biceps by your ears. Slowly lower weights back to shoulders. Easy!!
3. Single-Arm Row
Best Sculpting for the: The side of your shoulder (medial deltoid)
In a staggered position like above, with left foot about 75cm in front of the right, bend left knee and lean forward at a 45-degree angle to create a straight line from your back heel to the top of your head. Place left hand on left thigh and extend the right arm towards the floor, holding a dumbbell in your right hand. Bend your right elbow and raise the dumbbell toward your chest, then lower it back to starting position. Complete your reps and then repeat doing the opposite side.
Within four weeks you should see a huge difference if followed correctly. Also, don’t forget to have a cup of Bondi Slim Tea after the work out to potentially boost your metabolism even more!