Shoulder Exercises For Women: How To Use Them Correctly In A Workout
Shoulders can be a very sexy part of the body. There are few things more confidence building than wearing a sexy halter top dress for a night out on the town with shoulder bared and ready to impress.
However, your shoulders are such a small part of your body that you would never devote an entire workout just to them.
Let’s look at the best ways to shape your shoulders, which shoulder exercises can work the best and how to use them properly.
First What Actually Constitutes The Shoulders?
I bring this up because it’s different for most people. Without getting into the names of the actual muscles, you have the top of your arms along with the base of your neck. This is what I constitute your shoulders.
However, your upper back where your shoulder blades are can also be considered this by some people. It’s definitely part of the body that women want shaped up.
In this article, we are going to concentrate on just your shoulders, deltoids, the very top of your shoulders.
How To Fit Shoulder Exercises Into Your Workout Correctly
Your shoulders are a pretty small muscle group. It’s not practical to build a workout around just them. However, they are very easy to isolate as part of a total body workout.
Whenever there is a body part that I really want to concentrate on, I’ll fit it into my workout like this…
- Do your full body workout first and really exhaust all the intensity you can throw at it.
- Pick one body part per workout to concentrate on… in this case shoulders and do a select number of effective exercises.
This way you can really benefit from a functional workout that burns calories and increases overall strength. Following that closely with some isolation moves, you will see great results quickly.
Here Are The Shoulder Exercises I Highly Recommend
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1. Lateral Raises
This is a great exercise that will directly target your shoulders. The move goes like this… your in a standing position with your arms at your side. You raise your arms with a slight bend at the elbow out to the side stopping right before they are perfectly parallel with the floor.
You can raise your arms out to the side or to the front. You can even raise they out to the side and move them to the front. Essentially there are lots of different variations of this exercise. They all work the same muscle group, they just hit it a little differently.
You will typically use a dumbbell, kettle bell, but I love doing this exercise with resistance bands.
2. Shoulder Shrugs
You want to do these not too much. A shoulder shrug works your trapezius muscle group or the muscle that is right below your neck on your back and leading up into your neck. The reason why you want to work this muscle a little is because it will help give shape to your overall should area.
To do this exercise it’s really easy. You just hold a heavy resistance, typically dumbbells at your side and shrug your shoulders up. Do as many reps until you can’t do them anymore. Just do a couple sets.
Over time you’ll see the extra definition you get from it.
Dips are a great exercise as long as you keep good form. They directly hit your triceps and your deltoids which is the top of your shoulder. It also works on balance so it’s a great exercise to get definition to your shoulders.
To get the most from this exercise, you really want to make sure you use a dip machine. However, if you don’t have access to a gym or you workout at home, all you need is a chair or a ledge outside.
With your hand on the very edge of the chair or ledge, extend your legs straight out. All you will do is lower yourself so your upper arms is just about parallel to the ground and then come back up.
4. Pull Ups and Chin Ups
You can’t go wrong by doing pull ups and chin ups to help shape your shoulders. The great thing about doing these is they will also give great definition to your back. Not to mention they are a wonderful full upper body exercise.
If you can’t come close to doing a pull up just yet, you have to work your way to that. Use the assisted pull up machine to get work your way to a real pull up. You’ll be surprised that it will only take about a month until you can do 2 to 3 full body weight pull ups.
Chin ups directly target your biceps and they are in my opinion the best bicep exercise to do. Adding some shape to your arms with the proper arm exercises will help you bring your shoulders out more.
There Is A Lot More But This Is A Great Start!
Those are all really great exercises you can add to the end of your workouts. Remember that your actual shoulder which in this case we are talking about the deltoid is a very small muscle.
With a properly designed workout, your shoulders will be getting a great workout as well. They are mainly a supportive muscle that works to help your bigger muscle complexes be more effective. So you don’t have to concentrate on them that often.
You can add these isolation exercises in for about a week or two weeks, but they switch it around to a number of different body parts like toning your thighs, working on a flat stomach, doing some butt concentration workouts and so forth.
If you have any questions, let me know about them.
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