Exercises For Sexy Shoulders

Health and Wellness - Womens Health

By: thingsilike     08-Aug-2012

Introduction:

There are many exercises to sculpt sexy shoulders with, but the listed exercises use equipment that is generally more available.

Seated Dumbbell Shoulder Press

This exercise will mostly work the front head of the deltoid (front part of the shoulder) and medial head of the deltoid (middle part of the shoulder). Sit in an exercise chair and keep good posture and your core tight. Have a pair of dumbbells, using a weight that you are comfortable with, yet challenging enough to work the muscle. Push the dumbbells overhead, straighten your arms out right before you lock your elbows, bring the dumbbells back down to about you ear level.

Side Raises

Side raises help to create the lines from where the upper arm and shoulder meets. Hold a pair of light dumbbells at your side. Stand with your feet about shoulder width apart, knees slightly bent, core tight, then raise your arms up directly at the side (think of a bird flapping it's wings if it had perfectly straight wings) until the straight arms are parallel with the floor, then return the arms, slowly, back to the sides.

Upright Rows

Upright rows also help the lines from where the upper arm and shoulder meets. You can use dumbbells, barbells or cables with this exercise. I will give the description as though it's a barbell. Standing up with knees slightly bent, feet about shoulder width apart and core tight, grab a weighted barbell. Hold the barbell with hands at about shoulder width apart. Raise the bar up with your elbows pointing towards the ceiling (they won't be completely pointing up, but that is the feel you are going for), bring the bar to about your chin level and then return to the start.

Reverse Flyes

This exercise will target the rear deltoid (back of the shoulder). You will use a set of dumbbells. Get your legs into a squat position, bend forward at the waist, and keep your core tight. Place your hands in front of you, then start rotating the dumbbells back. You will really need to concentrate on feeling the muscle work, the rear deltoid is the hardest part of the shoulder to develop.

Arm Circles

This exercise will help tighten up the shoulder all around. They can be called arm or shoulders circles or rotations and there different types. Will we use the straight arms version here. Holding a pair of light dumbbells, bring your arms to your side (like an airplane) and then start making small circles with your arms while keeping them up at the side. make sure you do an equal amount of forward and reverse circles.




Final Thoughts

Use weight that you are comfortable with, yet will be challenging to get 15 reps. Choose 2-3 of the exercises performing 3 sets of 15 reps each. Some very conditioned people will use all of the listed exercises for 3-4 sets of 15 reps each. Check with your doctor before starting a new exercise program.


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