There is nothing sexier than a pair of sculpted, bronze shoulders on a woman. Beautifully toned shoulders are a sign of strength and commitment to fitness. A woman with incredible shoulders can not only lift serious weight, but she can totally rock a strapless dress on a night out on the town with her girlfriends.
Perfect Female Shoulders: Exercise Motivation and Inspiration
While it might be hard to believe with all this cold and snow, but bathing suit and sundress weather is right around the corner. If you’re dreaming of toned shoulders that will look amazing in every strapless dress, it’s time to start hitting the gym, hard.
Best Workouts for Women: Good Routines, Great Results
You can get strong, toned shoulders through a variety of workouts. First Lady Michelle Obama lifts and boxes for her amazingly strong arms and shoulders. Madonna prefers yoga and Pilates. However, good old weightlifting is the best way to get perfectly toned shoulders.
How to Get the Perfect Shoulders
Due to the nature of the shoulder joint, the musculature of the shoulder is complex ranging from large prime mover muscles to much smaller stabilizer and fixator muscles. The shoulder is made up of about 14 muscles, but the primary muscles that you should target are the Deltoid muscle, Latissimus Dorsi muscle, and the Pectoralis Minor muscle.
Exercises to Get Beautiful, Toned Shoulders
The shoulder joint is a complex joint with multiple large and small muscles. Rotator cuff injuries are not fun to deal with so use caution when you first start working your shoulders hard. Always start with light weights until you have mastered the exercises technique and build some base strength.
Start by working your shoulders about two to three times a week. During each workout, do two sets of 8-10 reps of each exercises with light weights. If you are a more experienced weightlifter (i.e., have lifted weights consistently for more than 10 months), you can do three to four sets of 4-6 repetitions using heavy weights.
Dumbbell Shoulder Press
The dumbbell shoulder press is one of the best exercises that targets the major shoulder muscles. If you are new to shoulder presses, it’s best to start with a seated dumbbell press until you build some strength and stability. Once you have mastered the basic exercise, you can progress to stability ball and standing shoulder presses.
Front Dumbbell Raise
The deltoid is a large muscle. It’s important to target the anterior (front), middle, and posterior (back) of the deltoid muscle to create beautifully toned shoulders. Front raises are the best exercise to target the anterior deltoid. It is important when first starting front raises, to start with small weights to reduce your chance of injury. Alternatively, if you find the exercise difficult, you can do alternating single-arm front raises.
Dumbbell Lateral Raises
Dumbbell lateral raises are a great exercise to target the whole deltoid muscle and the smaller rotator cuff muscles. Since you are working a lot of the little stabilizing muscles that make up the rotator cuff, it is very important to start with light weight, like two or three pounds, to reduce your chances of injury.
Trainer Tip: Choosing the right weight can be difficult. You don’t want a weight that is too easy, but you also don’t want one that is too hard. Just like Goldie Locks, it’s okay to try a few weights to find the right one for you.
The easiest way to choose the perfect weight is by choosing a weight that you can just complete the final rep. For example, when doing shoulder presses, you want a weight that you struggle slightly on the last one or two reps. If you’re struggling to lift the weight on rep five or six, then that weight is too difficult.