My arms have never been a point of pride for me – until now! Not only do I see defined muscles – I am the strongest I’ve ever been! This is all due to the strength training and lifting I started incorporating into my workout routine. I typically lift 3 days a week, and one day is dedicated to shoulder and triceps training. The shoulders are such a complex muscle group that requires different types of targeted training that I wanted to dedicate a post to them!

For each exercise, I do three sets of 10 reps with the appropriate weight – each uses dumbbells. I typically work through a circuit so that it goes a little faster. If you’re new to training with weights, start at 5 and work your way up. Remember to lift heavy, you’re not going to get bulky, you’re going to get strong! The last rep should feel like a struggle.

Arnold Press

Adds a rotation at the bottom of a shoulder press to work the top of your shoulders

Lateral Raises

Can be done with both arms at once or one at a time. Remember to engage your core and stand up straight!

Upright Row

This can also be done with dumbbells or on a Smith Machine

Reverse Flyes

I prefer to do these standing but they can definitely be done on a bench, as shown in the link

Scarecrow Rotators

Keep this up for a few weeks and I promise you’ll see more defined shoulder muscles! You’ll also feel stronger. Make sure to stretch to maintain mobility in your delicate shoulder joints and replenish your body after your workout with plenty of protein and carbs!

Keep adding weight as you build strength, but not too much too fast. It’s okay to be on the same weight for a while if it still presents a challenge.

Keep lifting like a girl!

Sarah