Shoulder Exercises For Women

For sexy shoulders, repeat exercises twice a week with at least 48 hours of rest in between exercise intervals.

Military Press

While sitting on the edge of an exercise bench with dumbbells in hand, bend your elbows and raise your arms so that they are perpendicular to your torso. Your elbows will be at a 90 degree angle and in line with your shoulders.

Face your palms forward and raise your arms overhead. Do not straighten your arms completely. When you meet the top of the movement, hold the movement for a second and then slowly return to the starting position.

Do four sets, using a 5 pound weight. Start with 15 repetitions, decreasing to 12 repetitions, then 10 repetitions, and increasing back to 15 repetitions

Front Raise

While sitting on the edge of the bench, hold the dumbbells in your hand with the palms facing your thighs. Lift one arm in the front of your body with the palm facing the floor, while parallel with the leg. Then alternate with the other arm.

Do four sets starting with 15 repetitions, decreasing to 12 repetitions, then 10 repetitions, and increasing back to 15 repetitions.

Lateral Raises

While sitting on the edge of the bench with your forearms facing your thighs. While holding a dumbbell in your left hand, squeeze your shoulder and lift your arm out to the side until its perpendicular to the torso taking care not to stiffen the elbow.

Pause slightly at the top of the movement before returning your arm to resting position on the thigh. Equal sets on each arm.

Do four sets of 15 repetitions, decreasing to 12, decreasing again to 10, and then increasing to 15 again.

Clean and Press

For quick results, women can use the clean and press. Stand with your feet shoulder-width apart. Bend your knees to pick up the weights. Grab the barbell at a shoulder-width grasp, palms facing towards your body.

Lift the bar straight into the air, maintaining your balance. When the barbell reaches chin level rotate your hands until your palms face outward. Lift the barbell overhead until your arms are extended, keeping your feet firmly planted into the ground.

Lower the until the bar reaches the top of your thighs, squat down to the floor until the barbell is on the floor and then repeat the motion.

Do three sets of ten.

Push Press

Sit on the edge of the bench. Start with dumbbells in hand and elbows bent with your palms facing your chest. Extend your arms as you raise the dumbbells over your head.

Do four sets starting with 15 repetitions, decreasing to 12, decreasing again to 10, and then increasing to 15.

Calisthenics (Exercises without weights)

Pushups for Women

Keep your hands on the floor with your hands shoulder width apart. Women typically prefer for their knees to be on the ground, legs up in the air with their legs crossed. Bend the elbows and lower the body slowly to the ground. Push the body upwards again with the arms using resistance.

Do repetitions of 20 or more depending upon skill level.

Shoulder Shrugs

One can merely shrug the shoulders working the trapezius, using body weight resistance or resistance with water bottles. Do four sets of 10 repetitions.