Sexy Shredded Dumbbell Shoulder Circuit

dumbbell shoulder

Hey foxy ladies! I hope you are ready for another dumbbell shoulder circuit. We are training all 3 deltoid muscles today, so get ready to smash it out. This complete shoulder workout will help give you the sexy capped shoulder look you’re wanting. All you’ll need for this workout is a set of dumbbells and a little bit of your time. Who’s ready to get sexy shoulders for summer? I am!

 

If you enjoy the workout, make sure you head over to my Instagram & YouTube channel because I post workouts and healthy tips over there pretty frequently. Thanks for reading and I hope you add this to your routine this week.

 

 

The Sexy Dumbbell Shoulder Workout

 

Superset 1:

Palms In Shoulder Presses 12 reps

Alternating Single Arm Palms In Shoulder Presses 10 reps (each arm)

4 sets

 

Superset 2:

Lateral Raises w/ Pause  10 reps

Dumbbell Straight-Arm Pullback  12 reps

4 sets

 

Upright Rows

3 sets of 12

 

 

dumbbell shoulder

Palms In Shoulder Presses  

How To:

1. Stand with your feet shoulder-width apart.

2. Take a dumbbell in each hand with your arms straight down at your sides. And face the palms of your hands facing your body

3. Lift the weights up to about shoulder level with your forearms perpendicular to the floor. This will be your starting position 

4. As you exhale, extend the weights above your head. And return to the starting position as you inhale

 

 

dumbbell shoulder

Alternating Single Arm Palms In Shoulder Presses

How To:

1. Stand with your feet about shoulder width apart

2. Take a dumbbell in each hand with your arms down by your sides. Face the palms of your hands facing your body (sound familiar?)

3. Lift both weights up to shoulder level. This is the starting position

4. As you exhale, extend the dumbbell in your left hand over your head while the right dumbbell is still in the starting position

5. Inhale as you bring the left arm down simultaneously lifting up the right weight.

 

 

dumbbell shoulder

Lateral Raises w/ Pause  

How To:

1. For your starting position, grab a pair of dumbbells and stand straight and tall with the weights down by your sides

2. Engage your core and keep a slight bend in the elbows as you lift the dumbbells out to your sides. Exhale and extend your arms until they are parallel to the ground

3. Once your arms are parallel to the floor, pause for 3 seconds at the top of the movement

4. Slowing and controlled, lower the weights back down to the starting position as you inhale.

 

 

dumbbell shoulder

Dumbbell Straight-Arm Pullback

How To:

1. Grab a pair of dumbbells in each hand with the palms facing towards the body

2. Stand with your knees bent and feet about shoulder width apart and bend forward until your upper body is basically parallel to the ground

3. Make sure the upper body doesn’t sway as you slowly raise both arms behind you until it is also parallel to the ground. Then pause briefly at the top.

4. Slowly bring down the weights towards the starting position and repeat the movement.

Bonus Tip! If you can’t stay balanced using two dumbbells, just do one arm at a time and use the free hand to rest on the knee to keep you stabilized. Just make sure you do the same amount of reps on the other side!

 

 

dumbbell shoulder

Upright Rows

How To:

1. Grab a barbell with your hands positioned more than shoulder-width apart. Stand with your back straight and keep a bend in your elbows with your arms extended down over your thighs

2. Raise your elbows and lift the bar with your shoulders. And really focus on those middle delts as you keep lifting the bar up until it is right below your chin. Make sure you keep your body still. The only movement going on should be your upper body

3. Inhaling, lower the bar down to the starting position in a slow and controlled motion

Bonus Tip! A wide-grip hand position is best for this exercise because it protects your shoulders. It also targets your shoulders more than the neutral grip position.

 

 

What is your favorite way to train shoulders? 

Don’t forget to share and subscribe.

Peace & Love,

Heather

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Complete Upper Body Workout For Women | Strong & Sexy Arms

upper body workout

Full Upper Body Workout For Sexy Arms

Hey, ladies! Are you looking to get strong and sexy arms? Ladies, don’t get too worried about bulking up or getting too muscular.  We do not produce the same amount of growth hormones and testosterone as the men. So, be well and lift! This exercise is a complete upper body workout that will have you sweating by the end. If you are looking to start your fitness journey or just change up your routine, grab a pair of dumbbells (and a barbell if you have it) and let’s get started. 

Superset 1:

upper body workout

Alternating Barbell Front & Back Press

How To:

Step 1. Stand straight and tall with your feet about shoulder width apart. Take a barbell in your arms and hold it at your waist. Next, extend your arms above your head, pressing the barbell up. This is the starting position.

Step 2. Next, lower the bar in front of your chest and push it up to the starting position.

Step 3. Then, lower the bar behind your head and return to the starting position. This is one rep.

 

upper body workout

Upright Row

How To:

Step 1. You can either grab a barbell or a pair of dumbbells. Extend your arms out straight and hold the weight over the top of your thighs. This is our starting position.

Step 2. Next, keep the barbell as close to your body as you lift the weight up with your shoulders.

Step 3. Lower the weight back down to the starting position. Make sure your core is engaged throughout the entire exercise.

3 sets of 10

 

Superset 2:

upper body workout

Hammer Curls

How To:

Step 1. Stand nice and tall with your dumbbells at your sides. Your palms should be facing towards each other. This is your starting position.

Step 2. Next, use your biceps to curl the weight up to shoulder level. Everything above your elbow should be stationary.

Step 3. Slowly lower your weights back down to the starting position.

upper body workout

Tricep Extensions

How To:

Step 1. Stand with your back nice and straight. Take a dumbbell in each hand and fully extend your arms above your head. This is your starting position. The weight should be resting in your palms.

Step 2. Lower the resistance behind your head and keep your everything above your elbows perpendicular to the ground.

Step 3. Use your triceps to bring the dumbbell back up to the starting position.

 

3 sets of 10

 

Superset 3:

upper body workout

Lateral Raises

How To:

Step 1. For your starting position, stand straight with a pair of dumbbells at your sides

Step 2. With a slight bend in your elbows, lift the weights up until your arms are parallel to the floor. Make sure you engage your core the entire time. Don’t let your arms go past your shoulders and keep the motion smooth and controlled.

Step 3. Slowly lower the dumbbells down to the starting position.

upper body workout

Alternating Bicep Curls

How To:

Step 1. Stand with a neutral spine and hold a dumbbell in each hand. Your arms should be fully extended at your sides.

Step 2. Curl the right weight up while holding everything above your elbows still. Lift the dumbbell until it is at shoulder level.

Step 3. Bring the weight back down and alternate arms. This is one rep.

 

3 sets of 10

Superset 4:

upper body workout

90 Degree Lateral Raises

How To:

Step 1. Stand with your back straight and take a pair of dumbells in each hand. Hold the weights at a 90-degree angle with your forearms parallel to the floor.

Step 2. Next, while keeping your core engaged, lift both arms up until they are both shoulder level.

Step 3. Lower the weights back down to the starting position. This is one rep.

 

upper body workout

Front Raises

How To:

Step 1. Stand with your feet about shoulder width apart. And hold a weight in front of your thighs.

Step 2. Then, lift your arms in front of you, raising the dumbbell to about chin level.

Step 3. Lower your arms to the starting position. This is one rep.

 

3 sets of 10

 

 

What is your favorite arms exercise? 

If you enjoyed the workout, don’t forget to share and subscribe!

Peace & Love,

Heather

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Twitter

YouTube

Pinterest

 

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