By Emily Abbate, POPSUGAR
Come summertime, arms, abs, and legs get all the attention. One of the lesser-talked-about areas worth focusing on? Hello, shoulders. Sure, warmer weather is prime time for bikinis, but what about those sexy off-the-shoulder shirts, dresses, and tanks? Not only will sculpted shoulders give you an extra oomph of confidence come date night, but as the largest joint in your body, shoulder strength is critical for performing day-to-day tasks.
"Solid, strong shoulders are essential for day-to-day function," said Katharine Harper, DPT, senior physical therapist at Bespoke Treatments in New York. "The best way to keep your joints healthy and happy in the gym is through an equal exposure of pushing and pulling in as many planes as possible."
Ready to get to work? Prepare to enhance that shimmy with this ultimate tabata-style shoulder workout, designed by Harper, for sculpted shoulders.
Directions: There are a total of three circuits. Do three rounds of each two-move circuit. Perform each exercise AMRAP (as many reps as possible) for 40 seconds, followed by 20 seconds rest, resting one minute in between each round.
Note: When choosing weights for this workout, it's a good idea to have two sets on hand so you can use lighter weights for harder moves and the heavier set for the moves that come easy to you.
Come summertime, arms, abs, and legs get all the attention. One of the lesser-talked-about areas worth focusing on? Hello, shoulders. Sure, warmer weather is prime time for bikinis, but what about those sexy off-the-shoulder shirts, dresses, and tanks? Not only will sculpted shoulders give you an extra oomph of confidence come date night, but as the largest joint in your body, shoulder strength is critical for performing day-to-day tasks.
"Solid, strong shoulders are essential for day-to-day function," said Katharine Harper, DPT, senior physical therapist at Bespoke Treatments in New York. "The best way to keep your joints healthy and happy in the gym is through an equal exposure of pushing and pulling in as many planes as possible."
Ready to get to work? Prepare to enhance that shimmy with this ultimate tabata-style shoulder workout, designed by Harper, for sculpted shoulders.
Directions: There are a total of three circuits. Do three rounds of each two-move circuit. Perform each exercise AMRAP (as many reps as possible) for 40 seconds, followed by 20 seconds rest, resting one minute in between each round.
Note: When choosing weights for this workout, it's a good idea to have two sets on hand so you can use lighter weights for harder moves and the heavier set for the moves that come easy to you.
Circuit One: Overhead Dumbbell Press
- Stand with your feet hip-distance apart, holding the dumbbells so your palms are face down.
- Lift up your weights until they are resting at your shoulders, palms facing each other, with elbows bent.
- Raise your arms until elbows are extended, moving weights directly overhead.
- Slowly return back to starting position for one rep.
- Complete as many reps as possible in 40 seconds, then take a 20-second rest.
Circuit One: Renegade Row
- Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
- Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
- Lower weight for one rep; repeat on the opposite side.
- Continue alternating for a total of 40 seconds, then rest for 20 seconds.
- Repeat the above two moves two more times, then take a one-minute rest.
Circuit Two: Push-Up
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows.
- Inhale to straighten the arms for one rep.
- If this is too difficult, do this exercise with your knees on the floor.
- Complete as many reps as possible in 40 seconds, then rest for 20 seconds.
Circuit Two: Dumbbell Scaption Raise
- Stand with your feet no more than shoulder width apart. Keep your abs tight, chest up and back straight, holding dumbbells (palms facing in) down by your thighs.
- Squeezing shoulder blades together and in a controlled motion, raise dumbbells up until arms are slightly higher than parallel to the floor.
- While maintaining the controlled motion, return to starting position for one rep.
- Keep going for a total of 40 seconds, then rest for 20 seconds.
- Repeat the above two exercises two more times, then take a one-minute rest.
Circuit Three: Tricep Dips
- Start sitting on a weight bench. Move your booty in front of the bench with your legs out in front of you, with your fingertips facing your back.
- Straighten your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle, keeping your back close to the bench.
- Slowly press off with your hands, pushing yourself straight back up to the starting position for one rep.
- If this is too difficult, do this exercise with your knees bent.
- Continue for a total of 40 seconds, then rest for 20 seconds.
Circuit Three: Dumbbell High Pull
- Start with your feet slightly wider than shoulder-width apart, holding dumbbells with palms facing in. Without rounding your lower back, push your hips back and slightly bend your knees, letting the dumbbells hang just below knee height.
- In one movement, stand up, leading with your elbows, thrusting your hips forward, and pulling the dumbbells all the way up to your shoulders, elbows going out to your sides.
- Reverse the movement to return to your starting position for one rep.
- Keep going for a total of 40 seconds, then rest for 20 seconds.
- Repeat the above two moves two more times, then take a one-minute rest.
