To strengthen and shape your shoulders in a balanced manner, select your exercises carefully. Raising your arms in front and to the sides will work the front and tops of your shoulders. But don't forget the backs of your shoulders. Here's a good exercise to target those muscles, called the rear deltoids. To keep this move safe and effective, do not jerk or swing the dumbbells up in the air. Practice this exercise with light weights at first and gradually increase the weight as you get stronger.
1 Kneel in front of a large stability ball and place your chest against it. Make sure your upper body is resting over the ball so that it does not roll away from you. Grasp a dumbbell in each hand and slightly bend your elbows, turning your palms back to face your feet.
2 Without letting your upper body move, slowly raise your arms up and away from the floor. Pause for two seconds with both hands about shoulder level. Slowly lower your dumbbells to the floor and repeat 12 times, rest and repeat until you've done three sets. Be sure to move in and out of this position in a smooth, fluid motion.
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