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Shoulders

Watch free exercise videos with shoulder exercises at FitnessMagazine.com.

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You'll need a pair of 5- to 8-pound dumbbells. This works your shoulders , thighs, and calves. Do 15 reps per side.

counts. Continue for 1 minute. Don't lift the weights higher than your shoulders . Keep your elbow slightly bent, but not locked. The alternating shoulder raise targets your shoulders , calves, and thighs.

Shoulder Finger Stretch

Relieve tension in your shoulders and hands with this lengthening move.

Shoulder Finger Stretch: Sit in your chair and interlace your fingers into a soft fist. Keep your shoulders down and stretch your fist overhead, following it with your eyes. Flip your palms open to the sky, keeping your fingers together

Shoulder Press With Rotation

This press with weights sculpts your shoulders and your triceps.

palms in, then facing them out. The rotation should come from your shoulders , not your wrists. This move works your shoulders and your triceps.

Shoulder -Press Progression

You'll need a set of 3-, 5-, or 10-pound dumbells. Targets your shoulders and upper back. As you get stronger, add an upright row and then a lateral raise.

Shoulder Press Progression: You will need a set of 5- or 8-pound dumbbells. Stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand at shoulder height with your elbows bent 90 degrees and your palms facing forward. Slowly press the weights together over your head, then lower

hand and repeat. Continue these upright rows for 30 seconds, keeping your shoulder blades pressed down as you lift the weights up. If you're ready for the most challenging variation of this exercise, do 30 seconds of overhead presses followed immediately by 30 seconds of lateral raises. Rotate your arms so palms face each other then slowly raise your arms up and out to the side at shoulder height. Don't lock your arms. Your elbows should be slightly bent. You may need to switch to lighter dumbbells for the lateral

Overhead Press with Dumbbells

You'll need a set of 5- or 8-pound dumbbells for this exercise. The Overhead Press works your shoulders , arms, and chest. Repeat this move 15 to 20 times.

feet hip-width apart, and your knees slightly bent. Hold the weights at shoulder level with your palms facing forward. Slowly extend your arms over your head pressing the weights together. Repeat this move 15 to 20 times. The overhead press works for shoulders , arms, and chest. For a bigger challenge, try starting with the weights at hip height, palms facing up, do a biceps curl, rotating your palms to face forward at your shoulders , then raise the weights up into an overhead press.

Walking Plank

This targets your chest, arms, shoulders , and abs. Do 2 reps to each side.

right. Then move your right hand to the right, beneath your right shoulder . Continue to cross your hands for 4 to 6 steps. Now, switch directions and repeat this move to your left. You should do 2 reps to the left and 2 to the right. Be sure to keep your weight forward, your abs tight, and your arms extended. The Walking Plank targets your chest, arms, shoulders , and abs. It was devised by Rich and Helen Gossman, owners of the LA Rock Gym in Los Angeles.

Single-Leg Front Raises

You'll need a set of 5-pound dumbbells. This targets the front of your shoulders , abs, and glutes. Do 8 reps (4 per arm) on each leg.

right leg. The single-leg dumbbell front raise targets the front of your shoulders as wells as your abs and glutes. If balancing on one leg is too hard, you can also do this exercise with

Triceps Side Press

Tone your triceps, upper back, and shoulders with this simple dumbbell move.

hand on your thigh for support. Bring your left arm back to shoulder height with your palm facing the ceiling. Keep your shoulders square and move your arm out to the left a few inches. Then bring it back and lift it up. Keep your

lift and lower. This move works your triceps, upper back, and your shoulders .

Woodchop With Dumbbell

This total body move works your legs, abs, and shoulders .

Wood Chop with Dumbbell: Grab a 5-pound dumbbell. Stand with your feet shoulder -width apart and hold the weight in front of you with both hands. Tighten your abs and squat, rotating the weight down to your right foot. Now, use your abs and glutes to stand up, moving the dumbbell back to your left shoulder . Repeat 12 times. Keep your body weight over your heels. Don't let your knees go past your toes and keep your shoulders pressed down. Switch sides, rotating the weight down to your left foot and bringing it back to your right shoulder . Do 12 reps on this side. This targets your shoulders , abs, and obliques as well as your glutes, quads, and hamstrings.

Push-Up on Ball

You'll need an exercise ball. Start off with 5 reps, and work your way up to 2 sets of 15. Targets your arms, chest, shoulders , and core muscles.

and then do a second set. This exercise targets your arms, chest, shoulders , and

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