Boulder Shoulders for a Sexy You. Minimum Equipment Home Workout


Look great, feel healthy and live happy with

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

Three fit Girls are doing Toe-Touch Jumps exercise

  • 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

Three fit Girls are doing Lateral Steps exercise

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

3. Shoulder Rolls 

Three fit Girls are doing Shoulder Rolls exercise

  • 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

Three fit Girls are doing Standing Chest Flies exercise

  • 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 

A fit girl on white is doing Dumbbell One Arm Arnold Press exercise

  • 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

A fir girl on white is doing Dumbbell One Arm Lateral Raise exercise

  • 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

A fir girl on white is doing Resistance Band Shoulder Press exercise

  • 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

A fir girl on black is doing Resistance Band Overhead Pull Aparts exercise

  • 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.