It’s only April, and the temperature around country has been soaring way above the normal highs. With no coats or sweaters or long sleeves to cover us up, our arms and shoulders are out for all to see. Maybe you slacked off a little over the winter, or maybe you’ve avoided shoulder exercises because you’re afraid you might look bulky. Either way, you won't look good if your shoulders are stooped.
"The shoulders are the most important muscle group of the upper body for appearance as well as function," says Brad Schoenfeld, MS, CSCS, a fitness trainer in Scarsdale, N.Y. Even if you have nice arms, well-developed shoulders give the illusion of a smaller waist, like built-in shoulder pads. Bathing suits, strapless dresses, tank tops, or one–shoulder styles; well-sculpted shoulders make them all look and feel better.
The deltoid is the largest and most visible of the shoulder muscles. It’s essentially three muscles in one, comprising a front (anterior), middle (lateral), and rear (posterior) head. The heads function together for more complex moves like an overhead press, but work more independently in some moves. Though it’s impossible to totally isolate any single muscle, I find there is less stress on my shoulder joints when I try to shift the emphasis from one head to another, focusing on the front, mid, and rear separately.
The anterior deltoid raises the upper arm to the front of your body, the middle deltoid raises it to the side, and the rear deltoid moves the upper arm backward. The key to sculpting your shoulders is good form and manageable resistance. If the weight is so heavy that form is sacrificed, you will just leave yourself open to injury.
The shoulder exercises I like to use when “shaping” are basically modified versions of standard shoulder exercises. I also like working my shoulders unilaterally to avoid strain on my neck and back.
The first exercise combines a front raise with a side raise. Initially, I would raise both arms to the front at the same time and to the side together. By doing a front raise with one arm while doing a side raise with the other, I’m able to keep my form better and put less stress on my neck and back. I learned this from my friend Val Cottone.
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Stand upright with your back straight, feet shoulder width apart
-Hold a dumbbell in your right hand with palms turned toward the side of your body
-Hold a dumbbell in your left hand with palms turned toward the front of your body.
-Slowly lift the right weight to the side, and the left weight to the front, until they are slightly higher than --shoulder level.
-Lower the weights with a smooth, controlled motion.
-Repeat for 10-12 reps, then switch. This time bringing the left weight to the side and the right weight forward.
The next exercise works the mid and front delts. (Again, this exercise is courtesy of Val).
-Stand slightly bent forward with weight in one hand, arm in an arc with palm towards body.
-Lift elbow up to just at shoulder level. Lower slowly in arc. Repeat for 10-12 reps. Switch arms.
This exercise works the posterior (Rear) delts and can be done bi-laterally or unilaterally.
-Sit sideways on bench with feet on floor and a dumbbell in each hand..
-Bend, keeping torso straight and look down at floor.
-With a dumbbell in each hand and your arms extended toward floor, bring arms up in a wide arc.
-Concentrate on keeping your upper arms in line with your shoulders and lifting with your rear delts, not your upper or middle back like a row.
The upright row works your front (anterior) delts and can be done unilaterally or bi-laterally.
-Stand with a slight bend in your knee
-Grasp a dumbbell in each hand with an overhand grip with hands slightly more than shoulder width apart.
-Pull the weight(s) up to chest level, keeping the weight(s) as close to your body as possible. (If you’re more than an “A” cup, be careful)
-For the right position, imagine “strings’ attached to each elbow pulling them toward the ceiling.
-Pause and squeeze at the top of the movement, lower and repeat.
-(You can do this one arm at a time or both together)
If you keep your diet in check, continue to get in enough cardio and add these exercises in to your routine twice a week, you should see significant changes in about 4-6 weeks! Just in time for the pools to open!!
