Do you want tight, defined shoulders and arms?
Are you looking for new shoulder exercises to add to your arm workout routine?
If so, you are in the right place.
The shoulder exercises for women I’m going to share with you today will help you get results quickly. (yay!)
So many ladies want noticeable definition in their arms so I started a series of arm workouts for women. Last week, I shared a bicep workout to kick off the series.
Today, we’re focusing on exercises that target the shoulders.
HOW TO TRAIN SHOULDERS WITH EXERCISE
The shoulders are very important and often overlooked… The key to getting defined, sexy arms is to train your shoulders along with your biceps and triceps.
The biceps and triceps act as agonist or antagonist… meaning when one group is worked, the other is relaxed.
Shoulder workouts are important because they help activate more muscles in both your biceps and triceps.
The muscles in your shoulders are attached to a ball-and-socket joint, you can train using 360 degrees of motion.
By utilizing different angles you’ll be able to hit all of the secondary muscles in your upper body that other arm exercises miss. That means better results for you!
See 6 of the best shoulder exercises in action in the video below.
Because we’re lifting weight with our arms extended out, it’s best to use lighter weights.
For these shoulder exercises, I would say use a max of 5 pounds for women and 10 for men.
When training your shoulders, you don’t have to lift heavy to get results… High numbers of reps using light weights will help you build lean muscle and notice results quickly.
THE SHOULDER EXERCISES
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
Hold your dumbbells down by your sides, with palms facing your legs. There should be a slight bend in your elbows. This is your start position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
Single Leg Fly
Holding dumbbells, balance on one leg and lean over as your back leg lifts up and arms extend down. This is your start position. Draw your elbows back and up while keeping your abs in tight and maintaining balance. Lower your arms back down to the start position to complete one rep.
SHOULDER EXERCISE INSTRUCTIONS
Here’s how to turn these shoulder exercises in a shoulder workout…
- First, warm up with some light cardio and arm stretches. For cardio at home try jumping jacks or high knees. If you’re at a gym you can walk on a treadmill for 5 minutes.
- For arm and shoulder stretches, sign up as a VIP. As a VIP you’ll get a free downloadable stretch guide and over a dozen+ other free resources, too.
- After you’re warmed up, you’re ready to begin.
- Start with the first exercise and repeat it 15 times. After you’re done, quickly move on to the next shoulder exercise.
- After you’ve finished all of the exercises you’ve done 1 set or round. Do 3 full sets of all the exercises to complete this shoulder workout routine.
- After you’re done, cool down with some arm, upper back, and shoulder stretches and you’re all set.
After you’re done rocking these shoulder exercises, leave me a comment and let me know if you felt the burn.
I’ll see you next time.
Your Coach and Biggest Cheerleader –
P.S. If you liked this workout you’ll love my Mind Right, Body Tight® Weight Loss Workout program.
It’s the easiest, yet most effective workout program I’ve ever made. Check it out and get started here.
Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.