3 Moves to Sexy, Sculpted Shoulders
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Fitness

3 Moves to Sexy, Sculpted Shoulders

Get your shoulders tank-top toned with these exercises from Derek Noble, coauthor of The Body Noble.

Beginner Exercises

1. Resistance-Band Front Extensions

  • Stand on the center of a long resistance band with feet shoulder-width apart.
  • Hold an end of band in each hand at waist level.
  • Raise extended arms in front of your body to about chest level, palms facing down.
  • Slowly lower and repeat 8 to 10 times.

2. Single-Arm Lateral Raise

  • Standing with feet shoulder-width apart, hold a 3- to 5-pound dumbbell in each hand, arms slightly bent.
  • Slowly raise right arm to shoulder height, without locking elbow.
  • Lower; repeat with left arm.
  • Keep alternating; do 8 to 10 times per side.

3. Upright Row

  • Standing with feet shoulder-width apart, hold a 3- to 5-pound dumbbell in each hand in front of your hips, palms facing your body.
  • Lift elbows to shoulder height, bringing weights in front of your chest.
  • Hold for 3 counts and release.
  • Lower and repeat 8 to 10 times.

Intermediate Exercises

1. Dumbbell Shoulder Press

  • Sit on a bench or chair with feet flat on floor.
  • Holding a 5-pound dumbbell in each hand, lift weights to shoulders, palms facing out and elbows bent 90 degrees.
  • Slowly raise weights above your head.
  • Lower and repeat 8 to 10 times.

2. Stability Ball Flyes

  • Lie with chest on top of a stability ball, arms hanging down, a 5-pound weight in each hand and palms facing ball.
  • Extend arms out to sides at shoulder height, and squeeze shoulder blades together.
  • Lower and repeat 8 to 10 times.

3. Lateral Resistance-Band Raises

  • Stand on the center of a resistance band with your feet hip-width apart.
  • Holding an end of the band in each hand, cross band in front of legs.
  • Leading with your elbows, extend arms out to sides at shoulder height.
  • Keep elbows slightly bent throughout move.
  • Lower, crossing wrists in front of body; repeat 8 to 10 times.

Advanced Exercises

1. Reverse Chop

  • Stand with resistance band looped around left foot, feet shoulder-width apart, holding both ends in right hand.
  • Squat down, bringing right hand across top of left foot toward the outside.
  • As you stand, extend right arm diagonally across body, then above right shoulder.
  • Hold for 3 counts. Lower and repeat 8 to 10 times.
  • Switch sides and repeat.

2. Single-Leg Dumbbell Front Raises

  • Holding a 5-pound dumbbell in each hand, stand with feet hip-width apart.
  • Bend your right leg and raise it about 3 inches off the floor.
  • Extend arms in front of your body at chest height, palms facing down.
  • Raise your left arm above your head; hold for 3 counts, then lower.
  • Repeat with right arm.
  • Alternate 8 to 10 times; switch legs and repeat.

3. Bent-Over Posterior Flye

  • Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand with elbows bent 90 degrees at sides, palms facing in.
  • Bend forward slightly from your hips, then extend arms out to sides, leading with your elbows.
  • Be sure to squeeze your upper back and shoulders at the top of the move.
  • Lower and repeat 8 to 10 times.

Originally published in FITNESS magazine, July 2006.

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