women

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.

Description: Armed and sexy

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.

Description: Works rear and middle shoulders, and rotator cuff.

Description: Works rear and middle shoulders, and rotator cuff.

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.

Description: Works front and middle shoulders

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.

Description: Works rear shoulders and core

Description: Works rear shoulders and core

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