Would you like to wear tank tops and strapless dresses to show off your sexy shoulders? Your shoulders are a series of three muscles that respond well to training. Your deltoids include the anterior (front), medial (middle) and posterior (rear) deltoids and will tone and shape up quickly if you exercise each individually.
The best shoulder exercises require a pair of dumbbells, if you exercise at home, purchase a pair of inexpensive 3-5 pound dumbbells or invest in a set of adjustable dumbbells. There are few bodyweight exercises for shoulders other than pushups and pushup variations and handstand pushups, a much more advanced exercise, which is why you need dumbbells. If you don’t have access, you can use a pair of jugs or containers like laundry detergent or a pair of milk jugs filled with water. You must have two and they must be of equal weight.
Let’s look at three dumbbell exercises that are great for your shoulders:
1. Dumbbell Shoulder Press
Performing your presses as you stand will help engage your core muscles to stabilize your body. Hold a dumbbell in each hand at shoulder level with the end of each dumbbell pointing at each ear. Tighten your core and push (press) the dumbbells over your head slowly until they meet in the center. Pause briefly and then lower the dumbbells to the start and repeat.
2. Dumbbell Upright Rows
Stand straight and hold a dumbbell in each hand with your palms facing the fronts of your thighs. Tighten your core and pull the dumbbells slowly with a controlled movement straight up to shoulder height. Pause briefly at the top and then slowly lower the dumbbells down to the start position. A slight pause and squeeze at the top will really help you shape your shoulders.
3. Front and Side Dumbbell Raises
This combination exercise will ensure that you train and tone your deltoids in all directions. Start with a dumbbell in each hand and your palms facing the fronts of your thighs. Keeping your arms straight, slowly raise (don’t swing) the dumbbells up to just above shoulder height and pause briefly at the top. Slowly lower the dumbbells back to the start and repeat for 10-12 repetitions.
Once you complete your front raises, move your hands and dumbbells to your sides with palms facing your hips. Tighten your core and while keeping your arms straight, raise your arms and the dumbbells to slightly above shoulder height and pause briefly at the top. Slowly lower the dumbbells back to the start and repeat for 10-12 repetitions.
Perform these exercises three times a week and you’ll soon be ready to wear your favorite strapless top or dress to show off your sexy shoulders.
