Whether you are male or female, sexy shoulders can be a nice byproduct of your time in the gym. The backs of the shoulders are known as the posterior deltoids, and these muscles can be worked a number of ways. If you swim, play tennis, or row, these muscles are getting plenty of exercise. If not, you can shape the back of the shoulders effectively with resistance training. Work out at least three times a week for a month to see definition.
Seated Rows
Seated rows are very efficient for shaping the rear delts. Sit at the cable row machine, with your knees slightly bent, head tall and lower abs drawn in. Select an appropriate weight (20 pounds or more), and, holding the hand grips, pull straight back until your elbows are bent and you can draw your shoulder blades down your back. Pause, then slowly extend the arms to nearly straight to return the weight back. Do two to three sets of 10 to 12 repetitions each.
Skull Crushers
Skull crushers are an old-school exercise, performed while standing between two cables. Set the cables above shoulder height, after attaching a relatively low weight. Stand in the center, and hold each hand grip so each arm is nearly extended straight, elbows slightly bent. Draw each hand down to the chest so your arms cross over, and your hands hover over your front pockets. Pause, then slowly release the weight until your arms are back to the starting position. Do two to three sets of 10 to 12 reps.
Dynamic Delts in Cobra Pose
Lie on a flat bench and lift both feet, extending the legs no higher than the level of your hips. Lift the chest and both arms so your hands are in front of you and crossed at the wrists. Keeping your legs lifted, sweep your hands to your sides by bending your elbows, then return to the starting position. Do two sets of 15 to 25 reps.
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