Exercise Directory: Exercise #52: Side Plank/Hip Dip [Arm in the Air]

​This exercise focuses on working your arms but focuses more on your shoulders. The shoulders are a smaller muscle group. It doesn't take much weight or repetitions to feel fatigue.

STEP #1: Start by grabbing two light dumbbells ... one for each hand.

STEP #2: Next stand tall with your feet about shoulder width apart with your toes pointing forward ... and your knees slightly bent [to avoid an over-excessive movement of your body].

STEP #3: Bend your elbows and lift the dumbbells so that they are shoulder level ... palms facing toward your shoulders.

STEP #4: Slowly press the dumbbells up and above your head ... and as you do, twist your palms so they are facing forward.

STEP #5: Slowly lower the dumbbells by bending your elbows while twisting the dumbbells so they are facing your shoulders again. and returning your arms to starting position [AKA: palms facing shoulders] ... keeping your palms facing forward throughout this entire exercise.

​STEP #6: Repeat this movement for approximately 10-20 repetitions ... or until your shoulders feel fatigued.

NOTE: This exercise will help build sculpted shoulders that always looks great in spring/summer fashion styles.

Photos by Kenny Johnson Photography.