Today's workout is all about the boulder shoulders! Shoulders are one of my favorite muscles to train. Who doesn't love the look of sculpted shoulders in a tank top?

You don't need a lot of equipment for a great shoulder workout. A couple pairs of dumbbells will work just fine! 

What I love about this training session is that these exercises put a fun spin on a lot of basic delt exercises like lateral raises and front raises. Sometimes you've gotta spice it up to keep things fresh and enjoy your workouts!

Let's get into the exercises:

The Workout

1. Kneeling Single Arm Arnold Press

2. Lateral Raise into Front Raise

3. Upright Row into Front Raise

4. 1.5 Rep Lateral Raise

5. Underhand Front Raise

6. Front Raise

7. Diamond Front Raise

8. Extended Front Raise

Exercise Instructions

1. Kneeling Single Arm Arnold Press

1. Begin in a half kneeling position with a dumbbell in the opposite hand of your forward leg. Be sure to keep the core tight throughout this movement.
2. Rotate the dumbbell so that your palm is facing you.
3. Raise the dumbbell and rotate the palm of your hand until your palm is facing forward and your arm is fully extended. Keep your other arm extended out to your side for balance.
4. Lower the dumbbell and rotate the arm until your palm is facing you again. 
5. Repeat.

2. Lateral Raise into Front Raise

1. Hold the dumbbells in front of your thighs with a neutral grip (palms facing inward.) 
2. Bring the dumbbells out to your sides and up until they are at shoulder level.
3. With arms fully extended, rotate your arms so that the dumbbells meet in the middle (in front of your body.) Palms should be facing down.
4. Slowly lower the dumbbells down to the front of your thighs again.
5. Rotate your palms to face inward. 
6. Repeat.

3. Upright Row into Front Raise

1. Hold a dumbbell in each hand in front of your thighs. Arms should be fully extended.
2. Pull the dumbbells up until they are just below chin level while flaring your elbows outward.
3. Pause at the top and then slowly lower the dumbbells back to the starting position. Arms should be fully extended again.
4. Now lift the weights up and in front of your body until they are about parallel to the floor.
5. Slowly lower the dumbbells back to the starting position. 
6. Repeat, alternating between the two movements.

4. 1.5 Rep Lateral Raise

1. Hold the dumbbells in front of your thighs with a neutral grip (palms facing inward.) 
2. Bring the dumbbells out to your sides and up until they are at shoulder level.
3. Slowly lower the dumbbells about half way toward the starting position and then raise them back up until they are, again, at shoulder level.
4. Slowly lower the dumbbells until they are back at the starting position. 
5. Repeat.

5. Underhand Front Raise

1. Begin by holding the dumbbells in front of your thighs with an underhand grip (palms facing forward.) Arms should be fully extended.
2. Raise the dumbbells until arms are about parallel to the ground.
3. Slowly lower the weights back to the starting position.
4. Repeat.

6. Front Raise

1. Begin by holding the dumbbells in front of your thighs with an overhand grip (palms facing you.) Arms should be fully extended.
2. Raise the dumbbells until arms are about parallel to the ground.
3. Slowly lower the weights back to the starting position.
4. Repeat.

7. Diamond Front Raise

1. Begin by holding the dumbbells in front of your thighs with an overhand grip (palms facing you.) Arms should have a significant bend at the elbows with the weights meeting in the middle. The dumbbells and your arms should form a diamond shape.
2. Raise the dumbbells until arms are about parallel to the ground, maintaining the bend in your elbows throughout the movement.
3. Slowly lower the weights back to the starting position.
4. Repeat.

8. Extended Front Raise

1. Begin by holding the dumbbells at your sides with a neutral grip (palms facing each other.) Arms should be fully extended.
2. Raise the dumbbells, while rotating the palms down, until arms are about parallel to the ground.
3. Slowly lower the weights back to the starting position.
4. Repeat.

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too busy, too tired, too old, too unmotivated, or that it's not possible for you, STOP RIGHT NOW.

You can do this no matter who you are and where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

I look forward to coaching you! 

To Your Good Health & Success,

Music: You Know

Musician: Jeff Kaale