Balance, symmetry and proportion are the words that describe a fit women’s body. Every muscle group is firm and toned to reflect ample exercise and activity that builds muscle and strength. If you want strong, sexy shoulders you have to be willing to work on every part of your body, equally. I suggest alternating days of strength training and cardio, dedicating two days a week for your upper body.
If you haven’t lifted weights in a while, or never lifted weights before, go easy in the beginning to be safe. Start off with 1 to 3 pound dumbbells and then as you progress you can increase your weight.
A good rule is that during the exercise program, your muscles should feel challenged but not struggling. Usually the day after your workout, is when you can tell whether you lifted too much weight or just the right amount. The muscles that you worked may feel sore, this is a condition known as delayed onset muscle soreness. It’s a natural response to exercise.
The following three exercises will help work your pectorals, deltoids and triceps for strong, sexy shoulders and shapely arms that will look amazing in all the latest fashions.
Seated Dumbbell Press
Start: After selecting your weight, begin in a seated position on a flat bench, feet flat on the floor, sit up tall, back straight.
Finish: Holding the dumbbells lengthwise, at ear level, palms forward; Press the weight up until the arms are nearly straight, be careful not to fully lock the elbow joint. Slowly return the dumbbells to ear level and repeat.
Most deltoid isolation movements are some form of a raise. They involve lifting the weight from a hang to shoulder height while keeping the wrists and elbows stationary. Reverse the movement and repeat. Keep in mind, you will not be able to lift a heavy amount of weight without compromising your form.
Front Dumbbell Raise
Start: Standing, knees soft (not locked out), holding Dumbbells in the frontal plane of the body, knuckles forward.
Finish: Raise the Dumbbells to shoulder height only, keeping arms straight, lower back to front of thighs, and repeat. Lift the weight, do not swing it up.
One Arm Row
Start: Standing with your feet hips width apart, a dumbbell in one hand with the other hand resting on your thigh, keep your abdominals engaged.
Finish: Inhale and extend your arm to lower the weight towards the ground, exhale flexing your elbow and pull your arm back with the weight to your hip. Repeat on the other side.
- One-on-One 
- Visit me on Facebook - 
- Follow F4H on Twitter - 
- Follow me on Twitter -