Remember the 80s, when the hottest fashions had built-in shoulder pads? Even though the fashions have changed, the appeal for women having strong, square shoulders is still desirable. Strong shoulders exude confidence and enhance an hourglass figure.
The following workout can send you on your way to the shoulders you’ve always wanted. Remember to give yourself some time to reach your goal because women are not as genetically blessed in the muscle-building department as our male counterparts. However, the benefits you will receive are well worth the work. Warm your shoulders up by using a light dumbbell weight in each hand and doing small forward and reverse circles. Once your start to feel the warm burn in your shoulders, you’re ready to begin your workout. Complete all of the five exercises by performing three sets of 10 to 12 repetitions for each exercise. After each set, adjust the weight you are using accordingly. If the set was easy and you could complete all 12 repetitions without difficulty, add more weight or slow your movement down. If the set was difficult and you could not complete 10 repetitions, reduce your weight. Apply these same techniques to your entire shoulder workout. Happy training!
Overhead flyes
If you have problems with your shoulders, you may want to avoid this exercise.
Starting position: Place a dumbbell in each hand and stand in a natural position. Raise each hand to your sides until your arms are parallel to the floor. Keep your palms facing down toward and floor and keep your eyes focused in front of you.
The exercise: Raise both arms simultaneously upward just before you reach the point of being uncomfortable. Do not raise your arms beyond the point of comfort. Slowly lower both arms back to your starting position. A small, controlled movement is very effective with this exercise. Repeat.
Tip: Keep your palms facing down; don’t let them rotate forward.
Military presses
You can use a barbell, dumbbells or Smith machine to perform this exercise. It’s also a good idea to have a spotter during this exercise as you are lifting weights directly overhead.
Starting position: Place a dumbbell in each hand and position the weights just above your shoulders at each ear. You may sit or stand during this exercise, but you must maintain a straight torso throughout the exercise. Keep your palms facing forward.
The exercise: Press the weight in both hands directly above you until your arms are straight at the elbow. Do not lock your elbows at the top of this movement. Slowly lower the weight to your starting position. Repeat.
Tip: Don’t arch your back while pressing the weight over your head.
Front raises
Try using a straight bar or alternate your arms during this exercise for a change of pace.
Starting position: Place a dumbbell in each hand and let them hang naturally in front of you with your palms facing your legs. Stand in an upright position with your eyes focusing forward.
The exercise: With your palms facing down, raise both arms simultaneously in front of you until they are parallel to the floor. Slowly lower to your starting position. Repeat.
Tip: Don’t swing the weights at the bottom of the exercise.
Sitting side raises
Sitting at an angle will keep tension on your shoulders at the bottom of the movement.
Starting position: Adjust an incline bench so your body can comfortably sit at a 45-degree angle. Place a dumbbell in one hand and sit sideways on the incline bench so your opposite arm and shoulder supports your upper body against the backrest of the incline bench. Your rear should rest on the seat of the incline bench. Straighten your arm holding the dumbbell so it lies parallel to your body.
The exercise: With your palm facing down, raise your working arm until it forms a straight line with your shoulders. Slowly lower your arm to your starting position. Repeat.
Tip: Don’t rest the weight on our leg at the bottom of the exercise.
Lying rear delts
The twisting motion at the top of this exercise helps to target your rear deltoids.
Starting position: Lie on your side on a flat bench with your bottom arm straight overhead, and your bottom leg straight on the bench. Your head should lie on your bottom arm. Let your upper arm and leg fall in front of you; place your upper foot on the floor for balance and place a dumbbell in your upper hand. Let the dumbbell fall naturally toward the floor so your arm crosses your body.
The exercise: With your palm facing the floor, raise your arm so the weight is level with your shoulders. Twist the weight so your palm faces your feet. Twist the weight back to the floor. Lower the weight to your starting position. Repeat.
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