Broad, defined shoulders makes everybody feel better. Not only does your posture improve dramatically and your general strength increases, but your clothes fit better too! And if you are willing to invest fifteen minutes a day, twice a week, you can get the squared off, rounded shoulders you've always wanted. All it takes is a little dedication, some true fortitude, an open space in your home, a chair and some dumbbells. Just simply follow the workout below.
Warm-up: Spend three minutes doing a series of jumping jacks, arm circles, both forward and backward, and then begin jogging in place. Then do a small series of static stretches that focus on your posterior and anterior shoulder.
Set 1: Standing Military Press: Using appropriate dumbbells, press one arm over your head at a time. When that arm returns to the original position, press the other up. Repeat up to 15 repetitions on each side. Your palms should face forward at the bottom of the press and inward at the top.
Set 2: Upright Row: With palms facing in and the dumbbells at your waist, pull them up to your chin in a slow, controlled motion. Your elbows should remain above your hands during the entire movement. Focus on your posture and form, and do not overdo the weight.
Set 3: Seated Shoulder Fly: While seated in a chair, lean forward so your ribs just make contact with your quadriceps, and hold the dumbbells down between your legs and the chair. Using your elbows as a lead, pull the weight up and back, squeezing your back shoulder muscles together. A slow pace is critical, and heavy weight is not needed.
Set 4: Straight-Arm Shoulder Fly: Using an extremely light weight, stand with the weights at your waist. Raise them up with straight arms in front of you to chin height and lower them down. Then raise them laterally to shoulder height and back down. Repeat the sequence.
*Notes: Have a variety of weights. Do heavier weights with fewer repetitions for greater size; do lighter weight with greater repetitions for tone. You determine the number done in each set, but make sure the last three are difficult.