5 exercises that will make your shoulders pop

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In case you’re dreaming about achieving sculpted arms, here’s a tip: Crank out those shoulder workouts or at least add more shoulder exercises to your current routine.

Not only will doing so sculpt your arms like you wouldn’t believe, but strengthening your shoulder muscles helps keep the notoriously unstable shoulder joint more secure, which helps you stay injury-free while doing everything from lifting weights to flowing through yoga poses.

The following shoulder exercises are perfect for gym or at-home shoulder workouts.

Time: 25 minutes

Equipment: Dumbbells, resistance band

Good for: Shoulders

1. Half Turkish Get-Up

How to: Start lying on back with right leg and arm straight on the floor and at a 45-degree angle from the body, left leg bent so the foot is flat on the floor, and left arm extended up toward the ceiling (elbow locked out) holding a kettlebell or dumbbell. Keep eyes on weight, press into the right arm, and sit up, coming onto the right forearm. Then, press through the right palm and left foot to lift hips into the air, keeping right leg straight. Slowly reverse the movement to return to the starting position. That’s one rep. Complete 10 reps per side. Repeat twice more for a total of three sets, resting only as needed. From there, continue on to your next move.

2. Halo

How to: Start kneeling on the floor with knees slightly wider than hips holding a dumbbell in both hands directly in front of the chest, elbows pointing down at sides. Keep both arms bent and slowly circle the dumbbell around the head and back in front of the chest. That’s one rep. Complete 10 reps in each direction. Repeat twice more for a total of three sets, resting only as needed. From there, continue on to your next move.

3. Upright Row

How to: Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads. Pull elbows up and out wide to lift the dumbbells to the chest. Reverse movement to return to start. That’s one rep. Complete 15 reps. Repeat twice more for a total of three sets, resting only as needed. From there, continue on to your next move.

4. Bear Plank Shoulder Tap

How to: Start on all fours with shoulders over wrists and knees under hips, then lift knees a few inches off of the mat. Keep back flat and shoulders and hips stable, while lifting a left hand up off the mat, bending at the elbow, and tapping right shoulder with left fingers. Replace left hand, then repeat on the opposite side. That’s one rep. Complete 10 reps per side. Repeat twice more for a total of three sets, resting only as needed. From there, continue on to your next move.

5. Tabletop Lift

How to: Start seated with legs bent, feet flat on the floor, and arms straight and behind the body, palms pressed into the mat with fingertips facing glutes and just a few inches behind them. Lift hips until thighs are parallel to the ceiling. Pause at the top, then lower back down. That’s one rep. Complete 10 reps. Repeat twice more for a total of three sets, resting only as needed. From there, continue on to your next move.