Work Shoulder Fronts
Do dumbbell shoulder presses to work the front of the shoulders. Hold a dumbbell in each hand, standing in an upright position. Bring dumbbells up to shoulders, almost touching them. Lift weights above the head until elbows are almost straight. Slowly lower to starting position. Exhale on the way up and inhale on the way down. Do two or three sets of 10 to 12 repetitions.
Do Upright Rows
This works the sides of the shoulders. Stand straight, holding dumbbells in each hand. Hang arms shoulder-width apart in front of you, palms facing the body. Slowly lift the dumbbells at the same time until they almost touch the chin. Elbows should be parallel to your ears. Return arms to starting position. Exhale on the way up and inhale when you lower. Do two to three sets, each containing eight to 10 repetitions.
Work Shoulder Back
Perform rear lateral raises with dumbbells. Hold a dumbbell in each hand. Stand with knees slightly bent. Bend body forward at the hips until you are at a 20- to 30 degree angle. Make sure that your back is straight and extend hands in front of your body, keeping a slight bend in your elbows. Slowly lift dumbbells at the same time until elbows are parallel with your shoulders. You should feel the shoulder blades coming together. Exhale up and inhale down. Lower to starting position. Do about two or three sets of eight to 10 repetitions three times a week.
Do Front Raises
Work the front of your shoulders by doing dumbbell front raises. Stand up straight. Hold a dumbbell in each hand, hanging arms in front of your body with palms facing the thighs and elbows slightly bent. Lift one or both arms in front of the body until they are parallel with the floor. Make sure not to lean back into this movement. Slowly lower arms to starting position. Do two or three sets of eight to 10 repetitions. Exhale as you raise your arms in front of you and inhale as you lower. You can also do alternating front raises.