Everyone wants a tight booty, toned abs, and great legs. But there’s one particular body part most women tend to forget…
Shoulders: extremely underrated and underestimated pieces to your ideal-body puzzle.
How many times have you seen a woman and thought, “Wow, she has great arms.”? I can guarantee you it’s her sculpted shoulders that caught your eye. For example:
Aaaand the shoulder goddess…
See what I mean? Shoulder work is where it’s at, y’all!
Due to my obsession with having fabulous shoulders, I put together the perfect shoulder workout. It takes less than 10 minutes and it burns. Reeeeally burns.
Upright Rows: Stand with feet together, hands down in front of you, holding a 10 lb. dumbbell in each hand. Lift your your hands, bringing the weights up all the way right below your chin. Your elbows should be higher than your shoulders at this point. Bring the weights back down to starting position; and that’s one rep.
Side Raises: Stand with feet together, hands down by your side with wrists facing in. Lift the weights to right below your arm pits, keeping your elbows back and the weights close to your sides. Lower the weights back to starting position; and that’s one rep.
Chicken Wings: Stand with feet together, arms bent at a 45 degree angle with your elbows down by your sides and your hands in front of your chest (holding a 10 lb. dumbbell in each hand). Lift your elbows above shoulder-height, bring back down to starting position; and that’s one rep.
Lateral Raises: Stand with feet together, arms by your side, holding a 10 lb. dumbbell in each hand. Raise both arms out to the sides, right above shoulder-height. Bring back down to starting position; and that’s one rep.
Each exercise should be completed 20 times with no rest in between. If you absolutely need to rest, do so for 5 seconds, and then pick right back up where you left off. Make certain your core is tight for the entire circuit — it’s extremely important to utilize your core strength!
Beginner athletes, try using 7-9 lb. dumbbells. Advanced athletes, use at least 10 lb. dumbbells, but no more than 12.5 lb.
I started doing this workout about two months ago (using 10 lb. dumbbells), and I still love it. I fit it in at least twice a week. Here’s my results after about two weeks:
Not too bad for civilian arms… 😉
Don’t hesitate to ask me questions regarding this workout. I’m more than happy to help! Weight training can be intimidating but it is WORTH IT.
Stay fit, friends! Xo
Love this post! One question, what is the difference between the side raises and the lateral raises?
Thanks, girl!
Hi Meghan! So glad you love this post; thank you for reading!
Side raises: You lift the weights up directly by your side (with elbows going back.)
Lateral raises: You lift the weights out to your sides with your arms completely straight, forming a “T” with your body.
I hope this helps! Let me know if you have further questions. Xo
Hi Mattie! Going to try to get “your arms” in the next two months! Should I skip a day or is this work-out okay to do each day … I am doing while on conference calls where I can be “hands free.”
Hi Becki! So glad you are wanting to try this workout. Definitely do this every other day. On your off days, do some planks and pushups! 🙂