Shoulder Workout: Six Moves to Sexy Shoulders

Maggy Boyd

Maggy Boyd , a.k.a NutritiousFoodie, is a nutrition and fitness... read more

Summer is coming, and with it strapless dresses and beachwear. Who wouldn’t want to have sexy shoulders shine when sporting a sexy strapless number?

To most effectively target the muscles that make up the shoulder, rock Maggy Boyd’s Six Moves to Sexy Shoulders workout. Here is the shoulder workout video:

Perform these 6 exercises, 20 repetitions each, with little to no rest in between sets, 2-4 sets. Do this shoulder workout twice a week to build your sexiest shoulders yet.

shoulder workout

1) Military Press: Double & Single Arm Series

Targets: Shoulders, anterior deltoid, and muscle coordination.

What to do: Perform 20 repetitions total: 5 repetition with both arms, 5 repetitions with right arm, 5 repetition with left arm, and conclude with 5 repetitions with both arms again.

How to do it:

  1. Grab your weights and place one in each hand.
  2. Hold your arms out to the side and bend your elbows at a 90-degree angle (upper arm to body should be at a 90-degree angle and upper arm to forearm should also be at a 90-degree angle); this is  your starting position. 
    1. Perform 5 repetitions with both arms by pressing your elbows upwards and pushing your knuckles towards the ceiling; return to the starting position and repeat.
    2. Perform 5 repetitions with one arm by keeping one arm in the starting position and extending the other arm up; return to the starting position, repeat, and then switch arms.
    3. Perform 5 more repetitions with both arms.

You may perform this exercise sitting (to lower strain on back and lower body) or standing (to engage your core).

2) Dumbbell Front Raise to T

Targets: Shoulders, anterior and posterior deltoid.

What to do: Perform 20 repetitions by raising both arms up to shoulder-level, extend out to sides, return to shoulder-level, and then lower down.

How to do it:

  1. Hold weights in your hands by your side; raise weights up until you reach shoulder-level. Make sure the weights are parallel to each other and pause once they are perpendicular to the ground, or at shoulder-level.
  2. Next, extend your arms out to the opposite sides, making a “T,” where your arms make a straight line extending through your body.
  3. Then, smoothly return your arms back to the middle at shoulder-level.
  4. Finally, lower the weights back down. Repeat.

You may perform this exercise sitting (to lower strain on back and lower body) or standing (to engage your core).

3) Arm Circles

Targets: Shoulders and traps.

What to do: Perform 20 repetitions total: 10 small forward circles and 10 backward circles.

How to do it:

  1. Hold weights in hand and raise weights up to make a “T,” where your arms make a straight line extending through your body.
  2. While holding this position, draw 10 small circles forward with your hands. Make sure the circles are smooth and consistent; imagine the diameter of the circle is about 6”.
  3. Then, draw 10 circles backwards.

You may perform this exercise sitting (to lower strain on back and lower body) or standing (to engage your core).

4) Side Lateral Raise

Targets: Shoulders, deltoid.

What to do: Perform 20 repetitions.

How to do it:

  1. Hold weights in your hands in the lateral, or side, of body.
  2. Raise your arms laterally, or out to the side, maintaining a slight bend in the elbow, and raise to shoulder-height.

Make sure to perform this exercise slowly and with control to maintain correct form.

5) Scarecrow

Targets: Shoulders, rotator cuffs.

What to do: Perform 20 repetitions

How to do it:

  1. Hold weights in your hands and place your arms in the military position: hold your arms out to the side and bend your elbows at a 90-degree angle (upper arm to body should be at a 90-degree angle and upper arm to forearm should be at a 90-degree angle).
  2. While holding your upper arm still, rotate the weights 180-degrees forward, until they are perpendicular to the ground, and then return to the starting position; repeat.

6) Narrow Bench Dips

Targets: Shoulders, triceps, and chest.

What to do: Perform 20 repetitions

How to do it:

  1. Grab a bench, chair, box, or elevated object.
  2. Sit on the object, place your hands on the edge with your thumbs facing each other, and move them as close to each other as possible.
  3. Slowly scoot off the objects and lower yourself down into the dip.
  4. Perform 20 shallow dips, where you pulse yourself up and down in a limited range of motions, rather than fully dipping your butt to the ground and extending your arms completely straight (Doing this incorrect way will target more of your triceps and less of your shoulders!)

To increase intensity, you can place your feet on an object of the same height and/or add weight by placing a dumb-bell in between your legs.

 

I used medium weights (5lbs) for Military Press, Side Lateral Raises and light weights (3lbs) for Front Raise to T, Arm Circles, Scarecrows.

 

Sexy Shoulder Workout

Beginner: Lifting 3 months or less

  • Use light weights (1lb-3lbs)
  • 2 sets
  • 1-2 days per week

Intermediate: Lifting 4-6 months

  • Use moderate weights (3lbs-7.5lbs)
  • 3 sets
  • 2 days per week

Advanced: Lifting 6+ months

  • Use heavy weight (7.5lb+)
  • 3-4 sets
  • 2 days per week
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