Because they’re a smaller muscle group, it can take less effort to get your shoulders looking great. Your shoulders are also great assets that help to give your body a strong but feminine overall look by adding some extra curves. You can also help give your waist and hips a slimmer look by toning your shoulders.
The shoulder consists of a muscle called the deltoid, which comprises three distinct parts called the anterior head (which raises the arm to the front), the lateral head (which raises the arm to the side), and the posterior head (which raises the arm to the rear).
1) Dumbbell Shoulder Press
Targeting: Deltoids (effectively works all three heads), triceps.
Sit on an exercise ball with your back straight, holding each dumbbell just above shoulder height with your palms facing forward. In a slow and deliberate motion, push the dumbbells upwards over your head. Hold for a one or two second count, then bring your arms back down to the starting position.
2) Dumbbell Lateral Raise
Targeting: Lateral (side) deltoids, trapezius.
Sit on an exercise ball with your legs bent and your arms at your sides, gripping a pair of dumbbells. Slowly raise each arm at the side to about shoulder height. Hold at the top of the movement for one or two seconds, then lower with control. Repeat.
3) Dumbbell Bent Over Raise
Targeting: Posterior (rear) deltoids, trapezius.
Sit on the edge of a bench and lean forward at the waist. Hold the dumbbells or cables in front of you with your palms facing each other. Raise the dumbbells or cables upwards until your arms are close to being parallel with the floor. Pause briefly at the top and slowly lower your arms back down.
By Neale Cranwell