Who does shoulder exercises? If you repeat this statement in the gym all the time, then you’re making a huge mistake, missy. That’s because not doing them won’t get you the desired upper body. No, we aren’t kidding!
A shoulder muscle just doesn’t consist of those round lobes that you see. But it starts right from the lower part of the neck, goes up until your shoulder blade, some parts of your chest, and triceps. All these together make your shoulder muscles. That’s why not just strong traps, but you can also achieve robust arms and an agile upper body when you do these hardcore exercises!
And there’s another surprise — don’t we all love a well-defined collar bone? That can be a reality when you do these five super shoulder moves dedicatedly. So learn, follow, and repeat.
To do a seated shoulder press, pick a pair of dumb-bells that suit you. Sit on a chair with your back touching the chair, so that it is in a straight line. Now, lift those dumb-bells up in a way that your upper arm is in a straight line with the shoulder blade, and your lower arm is making a 90-degree angle with your upper arm. Now, exhale and lift both your hands straight up above your head, and after a second, bring them back to the starting position.
Do 15 reps and 4 sets of this.
For this, you need a weighted plate. Hold the plate in both your hands. Bring it straight in front of your face, and now roll them around your head, bringing it back in front of your face. Repeat the same on the other side.
You need to do at least 5 sets of these and do 10 reps on each side.
Lateral raises are pretty simple. All you need to do is pick a dumb-bell in each hand, and with an exhale lift both the hands sidewards. Stop when both your hands form a straight line. Hold for a second and with an inhale, drop your hands.
Do 15 reps of this, and 5 sets.
Not many women opt for this exercise, but those who do have well toned arms and traps for sure. To do an Arnold press, stand with feet under shoulders, soft bend in knees, holding a pair of dumb-bells at chin height, arms narrow in front of the body and bent, and palms facing the body.
Open your elbows out, wide towards the side, until your inner arms face forward, and then press the weights overhead, rotating palms away from the body. Return to start. This is one rep.
Do at least 10 of these, and 4 such sets.
You must always end your shoulder routine by doing shrugs. Just take some heavy dumb-bells in your hands, look straight, and with an exhale, lift your shoulders up. Try to touch your ears. Now, with an inhale, drop your shoulders down.
Do at least 20 reps and 5 sets of these.
So, your shoulder routine for the coming month is ready. Try it out and get a sexy collarbone in no time!