Guys and girls alike want to have sexy shoulders, you look fitter, leaner and longer too – we are instantly drawn to your upper body upon meeting someone –we focus on the eyes, and as a consequence, can see the shoulders in their periphery.
Shaping the shoulders also gives the illusion that your torso is smaller as there is greater difference between where your arms hang and where your core region sits. Finally, it will help you leverage that stick to fend off all those hunting you down for your phone number next time you’re out.
Be sure to choose weights which allow the movements in a controlled, NON swinging manner. If you swing, it means that you aren’t as effectively working your guns, which means you wont see results you want as quickly. Leave your ego behind and pick up weights that allow you to do each rep in a controlled, stable manner.
Be sure to warm up and cool down with basic stretches, rotating lunges and arm swings to activate your muscles before adding additional weight to them.
Move 1: Lateral Raise
Work your lateral deltoids (side of your shoulders) super effectively with this movement. Begin by holding your core strong, knees slightly bent, elbows slightly bent and straight down by your side. Using your shoulder strength for control and stability, bring your arms up so your wrists are at shoulder height. Do not swing! This should take you 2 seconds, hold for 2 seconds once at your arms are level to shoulders, then return to starting position.
Repeat 8-12 times, rest for 1 minute.
Move 2: Single Arm Front Raise
Same same, but different. Isolating your front shoulder muscles moreso than the lateral raise, by doing both of these exercises back to back you have the advantage of targeting a slightly different muscle each time, yet still enhancing the overall strength of this area exceptionally well – carving out that sexy scupted shoulder region you know and love. Begin by holding your core strong, knees slightly bent, knuckles facing forward (like your eyes). In a controlled manner without swinging, bring your arm up so your wrist is at your eye height. Make sure you don’t swing (can’t stress this enough!), control the movement and complete it in a tempo of 2 seconds to raise, hold for 2 seconds at the top, then 4 seconds to return to start position. Swap arms and repeat.
Repeat 8-12 times on each arm, then rest for 1 minute.
Move 3: simultaneous lateral and front raises
Put move 1 and 2 together in one! This is SUPER challenging and will really test you! Performed as instructed as above, alternate between arms going laterally and raising in front of you. As always, be sure not to swing your body to reach shoulder height of both forward / side raises and ensure that your shoulders are keeping the movement smooth, controlled and stable.
Repeat until you’ve done 6 front and 6 side swings on both arms; then rest for 1 minute.
BONUS move: Standing dumbbell shoulder press – standard
Starting with your core being strong and knees slightly bent; have dumbells in your hands, palms upright facing forward and elbows at shoulder height (sounds complicated, isn’t really; just look at the picture). Breathing out on the way up, press the arms up so the dumbbells come slightly closer together at the top of the head. This movement should take 1 second. Hold for 3 seconds, then on the way down, allow 3 seconds.
Repeat for 8-12 reps, then rest for 1 minute.