Training

Four Must-Do Exercises for Shapely Shoulders

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Photography by Steven Smith.

The number one question most females who are looking to improve their physiques ask is, “How do I make my butt smaller?” Weak glute development is a common problem for many women and often serves as the initial motivator to begin working out. However, so many women focus only on their problem areas (i.e. butt, abdomen, and thighs) and forget the importance of other muscle groups to the overall look of their physique. Take shoulders for instance; a nice set of well-developed shoulders will not only make for an overall stronger physique, but will also aid in better posture, contribute to a sexier appearance and, here’s the kicker ladies, make your hips appear smaller!

Here’s a shoulder workout you can do one to two times per week- guaranteed to get you stronger, sexier shoulders!

Shapely Shoulders Seated Dumbbell Press

Seated Dumbbell Press
Sit on the edge of an exercise bench, keeping your core tight. Start with the dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders. With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for one second, then slowly return to the starting position. Repeat.
Sets: 4 (start with a comfortable weight and increase by 20% each set)
Reps: 15, 12, 10, 15

 

Shapely Shoulders Seated Lateral Raise

Seated Front Dumbbell Raise
Sit on the edge of an exercise bench with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand reaches parallel. Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.
Sets: 4
Reps: 15, 12, 10, 15

 

Lateral Raise.

Lateral raise
Sit on the edge of a bench with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder, lifting your arm out to the side until it is parallel to the floor, remembering not to stiffen your elbow. At the top of the movement, place your hands so that your thumb points toward the floor and your pinky is up in the air. Pause at the top before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.
Set: 4
Reps: 15, 12, 10, 15

 

Rear Lateral Raise.

Dumbbell Rear Lateral Raise
Grasp dumbbells in each hand. Bend your knees and bend over through the hips with back flat, close to horizontal. Position your elbows with a slight bend and with your palms facing together. Raise your upper arms to the sides until elbows reach shoulder height. Keep your upper arms perpendicular to the torso at a fixed elbow position of a 10° to 30° angle throughout the exercise. Maintain the height of your elbows above the wrists by raising your “pinkie finger” side up. Lower and repeat.
Set: 4
Reps: 15, 12, 10, 15

Perform this workout twice per week, with a minimum of 48 hours of rest between workouts, for strong, shapely shoulders!

 

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