Shoulder Exercises

This exercise targets the back part of the shoulder as well as the upper back. By doing this one arm at a time, you also challenge your core and balance. This variation also includes a side to side lunge, which adds more movement (and more muscles) to the exercise. For this move, you'll want to start with light weights to get your form down.

1. Begin in a wide stance with weight in right hand and the left knee resting on the left upper thigh.
2. Tip from the hips and bend torso forward, keeping the back flat and the abs in, weight hanging down towards the floor.
3. Lunge to the right and, at the same time, bring the arm up to shoulder level, keeping the elbow slightly bent. Don't swing the weight, but use control to lift it.
4. Lower the arm while lunging to the other side.
5. Continue for 10-16 reps before switching sides.

Tips

• Don't twist at the hips when bringing the weight up.
• Bring the weight only to shoulder level, squeezing the upper back and rear shoulder.
• Keep the movement slow and controlled and try not to use momentum.