Sculpt incredible arm definition and sexy shoulders with these 5 moves!
Have you always wanted to trim down your arms while toning them up? One of the fastest ways to get incredibly defined arms is to work your shoulders. Most shoulder exercises incorporate the biceps or triceps as well resulting in a greater tone for your time. Today’s “What I Worked Wednesday” post consists of five of my favorite shoulder exercises you can do the next time you’re in the gym looking to carve out an amazing upper body day. Here we go!
Warm up: I always prefer something that involves the upper body when I’m trying to warm my arms up as well. Look for the elliptical or row machine.
The Workout
Military Press
Grab a barbell or dumbbells and go to work! I prefer to do them seated; press from your shoulders to straight up over your head. Focus on maintaining good posture and controlling the speed of the movement.
3 sets of 10
Upright Row
I prefer a barbell for this one; dumbbells do work just fine. Hands start in front of you and pretty close together. Pull with your shoulders to raise the bar up above your chest and slowly return.
3 sets of 10
Wall Balls
One of my favorites on shoulder day! Grab a big ol’ medicine ball (preferably the soft ones so you don’t tick off your gym owners) and head to a wall. Hold the ball at chest level and squat. Explode up towards the ceiling and throw the ball as high as possible. Cradle/catch it coming down and repeat.
3 sets of 15
Side Lateral to Front Deltoid Raises
Great for really isolating the deltoids. Stand with the dumbbells to your side at hip level. Raise them up to the sides and without lowering them bring them around to the front (now your arms are straight out in front of you). Slowly return to starting position and repeat.
3 sets of 10
Rear Deltoid Flies
Can be done with a resistance band or the chest fly machine (often you can adjust these to become a rear deltoid exercise). Pull your shoulder blades together and pull your arms back behind you as far as they’ll go. Slowly return to the starting position.
3 sets of 10
Congratulations! I’m sure your shoulders will thank you tomorrow!!
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More gym workouts, anyone? Here are some of my favorites from the “What I Worked Wednesday” series:
Make it happen,
Jared
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By Jared Beckstrand