Best Shoulder Exercises According to Science

You've got running, yoga, and spinning down to a science, but finding the perfect shoulder-scultping routine can feel a little more daunting. Solution: Focus on these shoulder exercises that have been proven to show serious results, then start counting the days until tank-top season.

Sculpting strong, sexy shoulders is as easy as one, two, three. New research from the American Council on Exercise revealed the most effective exercises for defining your delts. Grab some weights and add this triple-threat sequence to your workout. Do three sets of 10 to 12 reps each.

Dumbbell Shoulder Press: Standing with feet hip-width apart and a dumbbell in each hand, lift weights to shoulders, palms facing forward and elbows bent at 90 degrees. Press weights upward until arms are extended overhead, then lower to starting position.

45-Degree Incline Row: Lie chest-down on a 45-degree incline bench, holding a dumbbell in each hand with an overhand grip so palms face you. Let arms hang straight down toward the floor. Pull elbows toward ceiling by bending arms and squeezing shoulder blades together, then lower to starting position.

Seated Rear Lateral Raise: Sitting on the edge of a bench with a dumbbell in each hand and arms hanging straight down, palms facing each other, hinge upper body forward. Keep back straight and raise arms out to sides until elbows are at shoulder height, perpendicular to torso, then lower to starting position.