Sculpt Those Shoulders in 5 Exercises!

Let's be honest.. as women, we don't want to bulk... Don't worry, you won't become like

                                                              The Built in Neck Pillow

                                                                       or the Hulk

                                                                 or even, The Alien.

Shoulder strength is important for everyday usage, and not a lot of women like to work it. You use your shoulders for a lot more than you think, and it's important to make sure you strengthen the muscles that support your shoulder. Doing so will help prevent injury, and keep your range of motion.

 Below, I've created a quick workout with 5 exercises that ANY woman can do. Aim for 3 sets of 12



Bow and Arrow: *For a little more challenge, do this single leg switching between sets.

Stand with you feet about hip width apart. Using dumbells, (I use 3-5 lbs) hold them straight out in front of you with your palms facing each other. Now just pretend you're holding a bow and arrow! Pull one arm back keeping your elbo parallel to the floor, and not letting it droop. Bring it back to starting and switch to the other arm. 

Do 12 each arm, 3 sets.

                                               

  

Shoulder Flexion with Upward Rotation: 

Stand with your feet hip distance apart. Holding dumbells, bend the elbows to make a 90 degree angle with your arms. From there, pretend you're a puppet and keep your arms at the same angle as you raise your elbows, making your arms parallel to the floor. Hold 1 second, then rotate your arms up. (as if you were being arrested and the cop said, freeze! ;) ) Rotate back down, then lower the elbows

Do 12 reps, 3 sets.

Shoulder Fly: *For more of a challenge, do this single leg, switching between sets.

Stand with your feet shoulder distance apart. Keep your abs tight, and bend at the hips. With dumbells in hand, palms facing forward, keep your arms straight as you 'flap' like a bird. Focus on squeezing your shoulder blades together as you lift, and keeping them from falling forward as you return to starting. 

Do 12 reps, 3 sets

Shoulder Row: *This can be done with dumbells, or a barbell. Or even your laundry soap container ;)

Stand with your feet should width apart. Grip the barbell over hand. Extend the thumbs leaving about an inch between them. Shooting your elbows to the side lift the barbell up to your chest keeping it as close to your body as you can. Hold at the top for a second, then lower.

Do 12 reps, 3 sets.

Clean and Press: *If you are not familiar with the clean, just stick with the press as to not perform it with improper form which can cause injury.

Start by doing a shoulder row, but instead of holding and lowering, once you get to the top, get your body underneath the barbell. Press it overhead, lower, then reverse. Make sure you are keeping your elbows to the side as you pull up and release down while keeping the bar as close to your body as possible! This will take the pressure off your biceps and the front of your sholders. (this form is especially important! If you ever start lifting more weight, form is everything. We don't want injuries!)

Do 12 reps, and work up to 3 sets

                           Before you know it, your shoulders will be scuplted and strong!