Shoulder Shape-up

December 6, 2016 by Marilyn Gemino FitnessEnglish
Shoulder exercises

Strong shapely shoulders are definitely in vogue and for good reason. Not only is the slight rounding of deltoid muscles aesthetically pleasing, women in particular are prone to have weak shoulder muscles. Depending on what stage of life you’re in, you may not think about it that often. However, as we age, the ability to lift objects not only requires good back and arm muscles; the shoulders play a large role as well.

So let’s get those shoulders looking and feeling their shapely best.

Side to Front Raises

  • Grab a set of dumbbells—heavy enough to make you work.
  • Stand with feet should-width apart, knees slightly bent and arms at your side.
  • Keeping your core tight, raise arms up and out to your sides to shoulder height (lateral raise).
  • Hold for a count and lower arms down to sides.
  • Immediately raise arms up in front of you to shoulder height (front raise).
  • Hold for a count and lower arms to starting position.
  • That is one rep.

Perform 12 reps.

Rest for 30 seconds

Upright Row to Overhead Press

  • Stand with feet should-width apart, knees slightly bent and arms at your side.
  • Keeping your core tight, raise arms up bending at elbow and bring hands up to shoulders with palms facing your body—arms will be parallel to the floor (upright row).
  • Hold for a count and turn hands so that palms are facing away from your body.
  • Push arms up over head (overhead press).
  • Hold for a count and lower to shoulders and then lower back down to your side.
  • This is one rep.

Perform 12 reps.

Rest for 30 seconds and repeat both exercises (12 reps) two more times for a total of 3 sets.

This is a tough little workout and those shoulders are going to burn. But just think how they will look the next time you “dare to bare”.

In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.

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