Beautiful, shapely shoulders are an asset for any woman. Muscle building is an important goal in the bodybuilding workouts and shoulders are an area which should not be neglected. Shoulders are composed of the lateral deltoids, the anterior deltoids and the posterior deltoids. It is important to do exercises for each of these deltoids regularly.
Some of the exercises which are good for the deltoids are military barbell press, bent over dumbbell lateral raises, barbell or dumbbell shoulder press, Barbell or dumbbell front raises, seated military press, dumbbell lateral raises, seated dumbbell overhead press, lateral deltoid dumbbell raise among others. This article covers some of the best shoulder exercises for women which ensure toned and sculpted shoulders.
5 Shoulder Exercises For Women
1. Seated Dumbbell Overhead Press
Pick a dumbbell in each hand and sit down on a bench with your feet resting on the floor and your upper body straight. Hold the dumbbells at shoulder level in a grip where your palms are facing outwards. Then raise your arm above such that your arms are extended and the dumbbells meet above your head.
Hold this position for about 2 seconds and then return to the original position. You need to do about 15 repetitions in 2 sets to start with and gradually increase in number. This exercise is optimal for giving your shoulders a complete workout.
2. Seated Military Press
In order to do the seated military press, you need to sit on a flat bench and grip either end of a barbell in a firm and steady grip. Hold the barbell in front of you at shoulder level and then raise the barbell above your head.
Hold this position with your arms and upper body straight. Maintain this position for about 2 seconds and then release yourself to return to the original starting position. The seated military press is great for exercising the deltoid area.
3. Lateral Deltoid Dumbbell Raise
In order to do this exercise, you need to grip a dumbbell in each hand. Stand straight with your arms at either side. Now extend your arms sideways such that the dumbbells are at shoulder level. Keep your arms straight.
Hold this position for about 1 second and then return to the original starting position. Do about 12 to 15 repetitions in 2 sets each and increase the number gradually as you increase the intensity of the workout.
4. Seated Bent Over Deltoid Raise
To do this exercise, you need to sit bent over such that your stomach rests on the front of your thighs. Now hold dumbbells in each hand. Bring the dumbbells closer together such that they meet at the level of your ankle.
Then, extend your arms such that they are sideways to your shoulder. Hold this position for about 2 seconds and then release yourself from this position. You can do about 12 to 15 repetitions for optimal benefit in 2 sets.
5. Lateral Deltoid Cable Raise
For this exercise, you need a cable machine. You need to bend over while standing straight and grip the end of the cable with the hand that is not facing the cable machine. Now gently extend your arms sideways such that the cable handle is level with your shoulders.
Hold this position for about 2 seconds and then return to the original starting position. You can do 12 to 15 repetitions of this exercise for 2 to 3 sets for good results.