Build Beautiful Shoulders | (Full Workout w/ Commentary) | Training Explained
Lateral Raise: This exercise isolates the medial deltoid, sculpting the sides of your shoulders.
Front Raise: This exercise targets the anterior deltoid, the front of your shoulders.
Arnold Press: This variation of the shoulder press combines a shoulder press with a bicep curl, adding a rotational movement to hit more muscle fibers.
Rear Delt Fly (can be done with dumbbells or cable machine): This exercise targets the posterior deltoid, the muscles in the back of your shoulders, which help with posture.
Sample Workout:
Here’s a sample shoulder workout you can try 2-3 times a week. Remember to warm up before each workout and choose a weight that challenges you for 10-12 repetitions per set.
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Lateral Raise: 3 sets of 12-15 reps
Front Raise: 3 sets of 12-15 reps
Arnold Press (optional): 2 sets of 10-12 reps
Rear Delt Fly: 3 sets of 12-15 reps
Progression:
As you get stronger, you can increase the weight, the number of sets, or the number of repetitions. You can also try different variations of the exercises to keep challenging your muscles.
Additional Tips:
Focus on form: It’s more important to use proper form with a lighter weight than to lift a heavier weight with bad form. This will help prevent injuries and ensure you’re targeting the right muscles.
Mind-muscle connection: Focus on feeling the muscles you’re working during each exercise.
Rest and recovery: Give your shoulders time to recover between workouts. Aim for at least 48 hours of rest before training them again.
Diet: For muscle building, include a balanced diet with enough protein to support muscle growth and repair.
Resources:
You can find video demonstrations of these exercises online or consult with a certified personal trainer to ensure proper form. Here are some resources to get you started:
YouTube video on building sexy shoulders: [YouTube]
Article on best shoulder exercises for women: [women’s health best shoulder exercises ON Today.com]
Remember, consistency is key! Stick with your workout routine, focus on proper form, and you’ll be well on your way to building beautiful shoulders.