Build Shapely Shoulders

Tired from lifting laundry and carrying groceries? Here's how to strengthen your upper body.

By Denise Austin, Prevention

We use our shoulder muscles to accomplish practically every pulling, pushing, and hoisting task we do (they really do carry the weight of the world!), so they're a great place to start building strength.

The shoulder, or deltoid, actually has three sections or "heads" that form one muscle. When I do strength training, I like to do an exercise for each area: the front raise zeroes in on the front part of the deltoid, the lateral raise targets the middle section, and the rear shoulder raise tones the back and helps prevent your shoulders from rounding forward.

Strong shoulders will do more than just make everyday tasks easier. By developing the muscles of the upper body, you'll get sexy-looking shoulders and create a "V" silhouette that makes your hips and waist appear slimmer. Plus, they help you stay injury-free when doing the fun things in life: serving a tennis ball, swinging a golf club, or pushing off down the ski slope.

Your Toning Program

Do two sets of 10 repetitions of each exercise, allowing 30 to 60 seconds of rest between sets. Move slowly: 3 seconds to lift, 1-second pause, 3 seconds to lower. Do two or three sessions a week, with at least 1 day of rest between workouts.

Front Raise

Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abdominals contracted. Hold a dumbbell in each hand with your arms hanging down at the front of your thighs, palms facing in. For a printer-friendly version of all steps click below.

Keeping your wrists straight and your elbows slightly bent, raise your arms in front of you to shoulder height with your palms facing the floor. Hold, then slowly lower. To prevent swinging your arms or arching your back and using momentum to lift, try this move with your back against a wall. Or alternate one arm at a time.

Lateral Raise

Stand with your feet shoulder-width apart, back straight, and abs held tight. Hold a dumbbell in each hand with your arms at your sides, palms facing in. For a printer-friendly version of all steps click below.

Keeping your wrists straight and elbows slightly bent, raise your arms out from your sides, just slightly forward. Lift to shoulder height, pause, then slowly lower.

Rear Shoulder Raise

Sit on the edge of a chair with your feet flat on the floor about hip-width apart. Keeping your back straight, lean forward from the hips so that your chest is near your thighs. Hold a dumbbell in each hand with your arms by your calves, palms facing each other. For a printer-friendly version of all steps click below.

Keeping your elbows slightly bent and your wrists straight, lift your arms out to the sides to shoulder height. Keep your neck aligned with your spine. Pause, then slowly lower.

Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands, and the host of two Lifetime Television fitness programs.

By: Prevention