The 22 Minute Shoulder Workout

Well defined shoulders compliment any body type by broadening the upper body and giving the waistline a slimmer appearance. And since they assist in nearly every upper body exercise, stronger shoulders can boost your chest, back, and arm training. What's more, shoulder exercises help prevent injury, muscular imbalances, and bad posture.

Lucky for us, the shoulder is a relatively small group of muscles that doesn't require hours of gym time. By performing just 2 sets of the following exercises with little rest in between (bonus, metabolism booster!), you can train your shoulders safely and effectively in about 22 minutes. Ready -- set -- .

External Rotation on Side (2 sets each side, 10-15 reps). Minutes 1-4.

This first exercise warms up your rotator cuff, a small but crucial group of muscles that keeps your shoulder joint intact. Use a very light dumbbell (2-5 pounds), as the rotator cuff is not designed to handle a heavy load. They may not be beach muscles, but strong rotator cuff muscles will help prevent injury when you perform your heavier lifts. To do the external rotation, lie on your side and position your elbow against your side forming a 90 degree angle. Use your shoulder to slowly rotate your forearm upward so that the dumbbell is now facing toward the ceiling. Return to starting position to complete the repetition.
Demo

Push Press (2 sets, 8 reps). Minutes 5-10.

The push press expands on the standard overhead press by beginning the movement with a partial squat, allowing you to lift more weight. It is a compound movement that engages all of your shoulder muscles. To execute, hold a loaded barbell at chest height, hands shoulder width apart. Bend your knees slightly into a ¼ squat position and drive upwards with your legs, using the momentum to help extend your arms straight overhead. Slowly lower and repeat.
Demo

Arnold Press (2 sets, 10 reps). Minutes 11-14 .

If it worked for the Terminator, it can work for you. Use a lighter weight than you would for a standard shoulder press to compensate for the extended range of motion. Begin by holding a pair of dumbbells in front of you, at shoulder height. Your palms should face inwards. To perform the lift, rotate the dumbbells 180 degrees as you press straight up in one fluid motion. At full extension, your palms should now be facing away from you. Reverse the movement to complete the repetition.
Demo

Combination Front / Side Shoulder Raise (2 Sets, 10 reps). Minutes 15-18.

This exercise combines two variations of the shoulder raise, shaving time off of your workout while frying your shoulder muscles. Get ready to feel "the burn" with these. To perform, start with a pair of fairly light dumbbells at your sides, palms facing inward. Raise your arms out to the sides until they are parallel to the floor. Lower them back to your sides, rotate your palms to face outward, then raise them straight out in front of you, until arms are again parallel to the floor. Return to starting position to complete one rep.
Demo

Rear Lateral Raise (2 Sets, 10-15 reps). Minutes 19-22.

You can perform this exercise from a sitting or standing position. Use dumbbells light enough to allow you full control over the momentum of the lift. To execute, hold the dumbbells at your sides and bend your body forward until your back is almost horizontal (if standing, you will need to bend your knees). Raise your arms out to the sides until they are parallel to the floor. Keep a slight bend in your elbows the entire time, so your arms do not fully lock out. These raises target your rear shoulder muscles, which are often neglected, but give your shoulders a more well rounded look. Rear lateral raises also help strengthen muscles responsible for good posture.
Demo

Only 22 short minutes later, you've got a great shoulder workout under your belt. Perform this routine just once a week for stronger, more defined, and healthier shoulders!

Sources: Best Shoulder Exercises, Project Swole.