Shoulder Sculpting Exercises

Sculpted shoulders are achieved not just with the right exercises, but with the right training program. Any exercise that targets the deltoid muscles will strengthen your shoulders, but if you use heavy weights, you'll likely bulk up. Do exercises in the 12 to 20 repetition range that work the front, back and sides of your deltoids for sculpted shoulders from any angle.

Lying Rear Deltoid Raises

The lying rear deltoid raise exercise targets the posterior deltoids, which are on the backs of your shoulders. A pair of dumbbells is used to perform this exercise as you pull your shoulders back. To begin, lie face down on an exercise bench with your arms hanging toward the floor. Bend your elbows to right angles and hold a dumbbell in each hand with the palms facing the sides of the bench. Begin with your dumbbells a few inches from the floor. Then, raise your arms up to your sides until they are parallel to the floor. Squeeze your shoulder blades together, but do not raise your shoulders toward your ears. Lower your arms back toward the floor to complete a lying rear deltoid raise.

Dumbbell Incline Lateral Raises

The dumbbell incline lateral raise works the side of the shoulders. The sides of the deltoids are called the lateral or medial delts. Only one deltoid works at a time when doing this exercise. To perform the dumbbell incline lateral raise exercise, lie sideways on an incline bench with your feet on the floor. Lie on your left side and hold onto the top of the bench with your left arm. Hold a dumbbell in your right hand with your right arm straight at your side. Place your right foot behind your left on the floor. Then, raise your right arm straight toward the ceiling until your arm is perpendicular to your torso. Return your arm to your side. Lie on your right side to work your left deltoid.

Dumbbell Arnold Press

The dumbbell Arnold press targets the anterior deltoids. The anterior deltoids are on the front of your shoulders. The dumbbell Arnold press requires a full rotation of your forearms, which makes it different than other shoulder press exercises. To perform the exercise, sit up tall on a chair or exercise bench with your arms held bent in front of you. Hold a dumbbell in each hand with your palms facing you. Start with your hands at shoulder height with your elbows pointing toward your legs. Then, press your arms overhead and twist your forearms so your palms face forward. Reverse the movement to lower your arms and complete the exercise.