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3 Moves to Sexy, Sculpted Shoulders

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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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