The Sexy Shoulder Guide: 9 Free Weight Exercises For Toning Your Shoulders

Well-sculpted shoulders are what make heads turn. If you are too conscious about showing them off, then it is time to work those upper body muscles. You can achieve the perfectly-sculpted shoulders by working on your upper back, arms, and chest muscles. Strengthen them through weight training several days a week, and you can achieve those sexy shoulders in no time. Here are nine free weight exercises that will target your upper body muscles:

READ: 6 Easy Workouts to Prevent Hunched Shoulders

Rear deltoid raise

Hold a dumbbell on each hand and perform a lateral lift from a standing position. Pull in your abdominals, and plant your feet under the hips. Focus on maintaining proper form as you lift the weights sideways, which means engaging your core muscles and staying stable at all times.

READ: The 9 Best Shoulder Exercises of All Time

Triceps extensions (optional seated on stability ball)


Hold onto your pair of dumbbells and then rest your back on the stability ball. Your back should be straight, with your core engaged and your legs bent at 90 degrees, as you perform the exercises. Make sure to keep your elbows as close to the head as possible or you will be working your forearms, instead.

READ: The Only 3 Exercises You Need To Do To Develop Monstrous Shoulders

Reverse fly (either on a stability ball or flat surface or standing)

Lie on your stomach on the stability ball, hold the free weights, and then allow your arms to hang below you. Perform the reverse fly by lifting your arms laterally, while keeping your core and back muscles engaged. Your elbows must be slightly bent as you perform the movement to avoid injury.

Pushup rows

Hold your dumbbells and do the starting position for the pushup. Lower down your body and then push yourself up to complete a pushup, and then lift one arm to make a row. Do the push up again, and then lift the other arm to do a row. Your entire body is at work the whole time.

Push press (medicine ball or dumbbell)

The Push Press puts a bit of cardio into your routine. It involves a dip-and-drive movement from your legs, so you will be able to move the weight over your head. This is a more challenging move than doing strict shoulder presses.

HOW TO: Build Massive Shoulders By Hitting Them From Every Angle

Alternating shoulder press


This workout will isolate each shoulder as it requires splitting up the repetitions. You might be tempted to sway to your side, but it pays to maintain proper form. This exercise will also target your deltoids, and core muscles.

Front and side raise

This is a combination of the front and lateral raise. You can keep your form in check by standing in front of a full-length mirror as you perform the exercise. Avoid using weights that are too heavy, meaning should not rest at the bottom or swing your body during the workout.


Butterfly with shoulder press

This one might take some time to perfect as it needs a bit of coordination. You will work the upper arms, upper back, chest, and the shoulders. Keep your elbows at a 90-degree angle to make sure the butterfly is effective.

SEE: 4 Weeks Shoulder Protocol For Size And Strength

Front raise with rotation


Strengthen your rotator cuff, a part of the shoulder that is commonly injured, with this workout. Hold a pair of dumbbells and perform simple rotations. It will target the front part of your shoulder muscles.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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