Boulder Shoulders for a Sexy You. Minimum Equipment Home Workout


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Get up and build those round and toned shoulders to look great in tank tops and dresses. You will need just a resistance band and one dumbbell.

Before getting down to the main workout, warm up properly first!

Pre Workout Warm Up: 

  1. Toe Touch Jumps

Toe-Touch Jumps

  • Stand with your feet together and arms by your sides.
  • Lower into a squat and reach down to touch your toes.
  • Quickly jump up into a jack position, arms above your head but feet still together.
  • Jump your feet back into a squat, reaching toward your toes. Repeat

2. Lateral Steps

Lateral Steps

  • Start stepping back behind you leaning forward slightly and changing your legs and simultaneously bringing your arms in front of you.

3. Shoulder Rolls 

Shoulder Rolls

  • Roll your shoulders forwards and backwards, arms hanging loose by your sides.

4. Shoulder Internal Rotation 

Shoulder Internal Rotation

  • Rotate your upper arms upward as high as possible. Keep your wrists, elbows, and shoulders in the same position. Pause for a moment, then return to the starting position.

5. Standing Chest Fly

Standing Chest Flies

  • Stand with your shoulder width apart. Raise the dumbbells until your upper arms are parallel to the floor.
  • Bring your elbows and forearms toward the midline of the body and then return to the starting position.

Sexy Shoulders Workout

Works: shoulders, arms
You’ll need: one dumbbell, resistance band.

1. Dumbbell One Arm Arnold Press 

  • Hold a dumbbell at shoulder height, palm facing inwards and arm bent.
  • Rotate your palm and extend your arm to raise the dumbbell above your head. Pause, then repeat.
  • Do 8 repetitions and 3 sets.

2. Dumbbell One Arm Lateral Raise

  • Start off standing up straight with a dumbbell in one hand holding it at your side.
  • Slowly raise the dumbbell up and out at your side until it reaches shoulder level.
  • Hold this position a bit then return back to the start.
  • Do 12-15 times and 3 sets.

3. Resistance Band Shoulder Press

  • Stand with one foot right in the middle of the band, and hold the ends of the band, press up resistance band in the air. 
  • Repeat 12 times 4 sets.

4. Resistance Band Overhead Pull Aparts

  • Start with arms straight overhead, bring arms parallel to the floor stretching the band. Pause. Come back to starting position. Repeat 12 times and do 4 sets.

Don’y forget to cool down and stretch your muscles.  If it’s not enough, we have this 7 Minutes to Sexy Arms Workout (Video Instructions) for you.