Shapely shoulders! That is what we are going for today! Incorporate these moves and see the results.
1. Push Ups
This is one of the best shoulder exercises women can do and they are great for your back too. You can start by balancing on your knees and progress to performing them by balancing on your toes as your strength builds. As you perform this exercise, ensure that you keep your butt and abs tight throughout.
2. Pull Ups
Although pull ups primarily target the back, they also incorporate both shoulder and arm muscles. They are one of my favorite shoulder exercises. Women are not often seen doing this exercise in the gym, but it is possible to start by using an assisted pull-up machine. You will be able to move on to pulling your own body weight up as you progress and gain strength.
3. Lateral Raises
• Take a dumbbell in each hand.
• Start by standing with legs shoulder width apart and your arms relaxed down by your sides.
• Raise your arms straight out to the sides and return slowly back down by your sides.
• Repeat.
• Lateral raises can also be performed seated on a bench or even on an exercise ball.
4. Dumbbell Shoulder Press
• Take hold of a couple of dumbbells, one in each hand.
• Position the back of the bench to the upright position.
• Take your arms out to the sides, elbows positioned just below shoulder height, with the dumbbells and hands positioned to each side of the shoulders (as photo right). Your elbows should be directly below your wrists.
• Press the dumbbells upwards until your arms are extended overhead.
• Then lower to the sides of your shoulders.
• As you raise your arms overhead, engage your ab muscles and keep your back straight.
• Repeat.
You should attempt to do between 12-15 repetitions, in 3 sets.
This exercise can also be performed on a shoulder press machine, seated on an exercise ball or even standing if you prefer.
5. Dumbbell Front Raise / Dumbbell Alternating Front Raise
• Take a dumbbell in each hand.
• Start by standing up straight, and feet approx shoulder width apart, with your arms down by your sides.
• Raise your arms directly out in front of you, keeping them straight and raising them no higher than your shoulders.
• Return and repeat.
