This spring, fashion is all about shoulders on display. We’ve shown you how to shop the off the shoulder trend, now it’s time we show you how to wear our fashion picks with confidence!
Generally, woman don’t focus on shoulder exercises, and in fact the entire upper body, nearly enough. We’ve put together an uncomplicated workout of 5 exercises that will help you develop gorgeous, sculpted shoulders if you consistently do the workout 2-3 times a week on alternative days. All you need is a set of dumbbells. If you haven’t been training your shoulders, start out with light, 1-2kg dumbbells but increase the weights you use at least every 3 weeks if you want to see real results.
Do 2-3 sets of each exercise depending on your current level of strength and fitness, before moving onto the next exercise. Take a 30 second break between sets and a minute breather between exercises.
Before you start any workout take at least 5 minutes to properly warm-up to avoid injury. For this work-out, you can use the same easy warm-up routine I use in my post, “Maintain beautifully toned arms anywhere.”
TIPS ON GOOD FORM
If the exercises are to be effective you need to make sure you use good form. Always try and perform your exercises in front of a mirror to make sure your technique is spot on. When doing this shoulder routine, pay particular attention to the following:
>>Engage your abs/core and keep them engaged throughout the exercise to protect and reduce any potential strain on the lower back.
>>Keep the spine and neck long, chin and jaw relaxed.
>>Keep the shoulders relaxed and do not pull them up to the ears.
Right, now you’re about ready to begin.
1: BENT-OVER REAR DELTOID LATERAL RAISE: 2-3 SETS OF 10
(A) Sit at the end of a bench or chair with your feet shoulder-distance apart. Holding your dumbbells in each hand, hinge forward at your hips until your upper body is 45-degree angle to the floor. Hold the dumbbells with your palms facing each other with a SLIGHT bend in the elbow. (B) Raise your arms outward until the dumbbells are in line with your shoulders keeping a SLIGHT bend in the elbows. Pause at the top for one second, and slowly release back down. That’s one.
2: ARNOLD PRESS: 2-3 SETS OF 10
(A) Hold your dumbbells in front of you at upper chest level with your palms facing your body and your elbows bent. Your arms should be hugging your torso. (B) Lift the dumbbells as you rotate the palms of your hands until they are facing forward. (C) Keep lifting the dumbbells until your arms are extended above your head in straight arm position. (A) Pause for a couple of seconds and slowly lower the dumbbells to the original position by rotating the palms of your hands towards you. That’s one.
3: Y-LATERAL RAISE: 2-3 SETS OF 15
(A) Start by standing with your feet shoulder-width apart, holding your dumbbells at your sides with your palms facing each other. (B) Keeping a slight bend in the elbow, raise your arms in front and to the side of your chest to form a Y at shoulder height. Pause for two seconds, and SLOWLY release back down. That’s one.
4: LATERAL RAISE: 2-3 SETS OF 15
(A) Stand with your feet shoulder-width apart, holding your dumbbells at your sides, palms facing forward (B) Keeping a slight bend in your elbows, raise your arms to shoulder height with your thumbs pointing toward the ceiling. Pause at the top for two seconds. Slowly release down. That’s one rep.
5: RENEGADE ROWS WITH ROTATIONS: 2-3 SETS OF 10 REPS PER SIDE
(A) Begin in a plank with the dumbbells in your hands, arms extended, and on your toes. (Perform this on your knees if you are not able to do a full plank). Engage your abdominals and draw the bellybutton in towards your spine. (B) Pull the right dumbbell up towards the right hip bone, keeping it weight close to your side. (C) Slowly return it to the floor returning to a pushup position. (D) Continuing with your right-hand side, open your body up to the right, lifting your right arm straight up to the ceiling while keeping your hips lifted. Return slowly to starting position. Repeat 10 reps before starting the other side.