These moves will give you toned yet feminine
muscles that you’ll love to flaunt
Sculpted arms are the hallmark of a fit
body. They tell the world you’re not the least bit afraid to pump a little iron
– and that you like to look strong! This workout aims to strengthen the rotator
cuff muscles, which helps to prevent injury. Also the fronts of shoulders are
usually overdeveloped and tight, especially if you spend your days hunched over
a computer.
So these exercises focus on the middle and
rear deltoids, which helps create more muscle definition. To-die-for delts, in
particular, are the ideal way to amp up the wow factor when wearing short
sleeves (they’re one accessory that can’t be bought.) The three moves here will
help you create that sexy and much sought-after shoulder “cap”, which will have
you turning heads.
The plan
How it works:
Two or three days a week, warm up with 10 am swings forward and back, then bend
elbows 90 degrees and rotate them in front of you 10 times and out to the sides
10 times. Do 3 or 4 sets of 15 reps of each exercise.
You’ll need:
A cable machine with a rope attachment (or use tubing), a shoulder press
machine, a stability ball, and a pair of 2-5kg dumbbells.
Primary muscles targeted
1. Face pull
Works rear and middle shoulders, and
rotator cuff.
Adjust the cable pulley to the highest
setting and clip on the rope attachment. Set the
weight to 2-6kg and stand facing the machine with feet shoulder-width apart and
knees bent. Hold an end of the rope in each hand and raise arms forward to eye
level, palms facing down and thumbs angled towards you [A]. Keeping
torso still, draw hands towards the sides of your head, leading with your
elbows so they flare out to the sides [B]. Return to the starting
position and repeat.
2. One-arm press
Works front and middle shoulders
Sit on the overhead shoulder press
machine and adjust the seat so the handles are
slightly higher than your shoulders. Load 7-12kg onto the weight stack (or
choose a weight that feels challenging to lift by the last rep). sit with feet
flat on the floor and your head relaxed against the back pad. Grasp the handles
so palms face forward. Press left arm up [A], then lower it to ear level
(don’t let the weight touch the stack so there’s always resistance) and press
right arm up [B] to complete 1 rep. Alternate sides, keeping your abs
tight the entire time.
3. Reverse fly
Works rear shoulders and core
Hold a dumbbell in each hand and lie face down with your abs centred on a stability ball, feet wide
for better balance. Extend arms towards the floor in front of you, palms facing
ball, nad keep your head in line with your spine [A] (don’t look
forward). Squeezing your bum and quadriceps while locking your knees, lift your
arms out to the sides to shoulder height. Lead with your elbows and pinkies so
your palms face behind you [B]. Return to the starting position and
repeat.
