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3 Moves to Sexy, Sculpted Shoulders
Get your shoulders tank-top toned with these exercises from Derek Noble, coauthor of
The Body Noble.
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.
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
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.
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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