Get Shapely Shoulders

Shoulder exercises are a popular part of resistance workouts. Most people train what they can see — the front and middle heads of the deltoid muscle (working out facing the mirror). But the rear head of the deltoid needs attention, too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Take time to target the Posterior Deltoids (back of your shoulders) with bent-over shoulder raises. Here's how:

1. Stand with a  dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you. Exhale and raise the dumbbells out to the side until they are parallel to the floor. Pause. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Now for the Medial Deltoid (middle shoulders)

1. Stand facing a mirror, with a dumbbell in each hand and your feet shoulder-width apart. Let your arms hang down to your sides. Now raise your arms - keeping them completely straight - so that your arms are parallel to the floor. Don't over extend. Lower them about 90% of the way down to your sides, but don't let your arms touch your sides. There should be constant tension on the medial deltoid. Raise your arms again and repeat.

And the Anterior Deltoid (front shoulders)

1. Stand or sit facing a mirror, with a dumbbell in each hand. Bring the dumbbells up to level with your shoulders. Exhale and press the dumbbells upward so that your arms are fully extended. Pause. Inhale and return the dumbbells to level with your shoulders (slowly). Repeat.