"Effective Shoulder Workouts for Men and Women"

Shoulder Exercises

For Men

Exercise	Description
Push-ups	Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.
Shoulder press	Hold a pair of dumbbells at shoulder height with palms facing forward. Press the weights upward until your arms are fully extended, then lower back down.
Reverse fly	Stand with feet shoulder-width apart and hold a pair of dumbbells with palms facing each other. Bend forward at the waist and lift the weights out to the sides until your arms are parallel to the ground, then lower back down.

For Women

Exercise	Description
Arm circles	Stand with feet shoulder-width apart and extend arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.
Shoulder shrugs	Hold a pair of dumbbells at your sides with palms facing inward. Lift your shoulders up towards your ears, hold for a second, then lower back down.
Plank with shoulder taps	Start in a plank position with hands shoulder-width apart. Tap your left shoulder with your right hand, then return to plank position. Repeat on the other side.