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Shoulder Strengthening Workout

by Alexandra Parren

Plank Hold

The shoulders are a body part that can get neglected. Ask anyone which body part they'd like to change, not many people will say 'shoulders'. But having strong, sculpted shoulders is an important part of keeping fit. Follow Sundried's shoulder workout to get strong shoulders and get admirable shape in your upper body.

Warm up:

Complete 20 of each of these exercises to warm up your body so you are limber and ready to exercise.

  • Forward and Backwards Arm Circles
  • Torso twists
  • Star Jumps
  • Heel Flicks
  •  High Knees


Pike Push Ups

Start as though you were about to complete a regular push up with your arms extended beneath your shoulders in a plank position. To complete a pike push up you now bring your bum into the air as high as you can and complete a push up from this position. This puts more focus onto the shoulders. You’re going for 12.

Side Plank

Lie on your side and place your elbow directly underneath your shoulder with your forearm flat on the floor. Push your side up so you’re propped up on your elbow, keeping your body streamlined with your hips lifted. Hold here for 30 seconds, before switching and repeating on the other side.

Plank With Dumbbell Row

For this move, you’ll need a pair of dumbbells. Holding a dumbbell in each hand, come into an extended plank. Leading with the elbow, lift your dumbbell up towards your armpit in a row. Return the dumbbell to the floor in an extended plank position and then repeat the other side. You should complete 12 on each side, alternating arms each time.

Round The World

Still using your dumbbells, start in a standing position. Hold your dumbbells in front of you with your palms facing away from you and your arms straight so your hands are in line with your hips. Create a slight bend in the elbow and then circle the arms up above the head and in a large circle. Bring them back down to your hips, that's one rep. Try 15 and feel the burn in your shoulders!

Cool Down:

Shrug and Roll

Relax. Raise your shoulders up towards your ears and give them a roll, circling forwards and backwards.

Bend and Stretch

Bend over and let your upper body hang loose, if your arms are dangling against the floor, grab your forearms to allow a further stretch.

Cross-Body Reach Behind The Head

Lift your right arm straight up, then bend at the elbow and let the hand fall behind your head. Bend your left arm round and reach towards the right hand. Your aiming for them to meet by your shoulder blades. Swap and do the same for the other side.

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