As we slowly creep towards spring and summer that mean’s one thing: Tank top season will be here before you know it! So now is the time to focus on building a strong and sexy upper body. Along with a sensible diet, all you need are a few targeted exercises that focus on your shoulders and back and you will be ready to hit the beach with confidence.
The following highly-effective exercises will get your shoulders back in top shape for beach season:
Arnold Presses: Unlike traditional shoulder presses, this version adds a little more of a challenge. Sit on a bench and hold a dumbbell in each hand, but with your palms facing in towards you. As you press the weights up, rotate your hands so they end up facing the other way. When you lower the weights back down, rotate them again so they are back at your shoulders and facing you.
Upright Rows: You have many options when it comes to upright rows. You can use dumbbells, a bar or the cable machine with a bar attachment on it. Hold the bar or weight down in front of your legs and then slowly bring your elbows up to shoulder height. Make sure to keep your hands close to your body. You don’t want the arms to go out and up, but rather straight up and down from the starting position.
Pull Ups: Before you go crazy, there are many ways to do pull ups if you aren’t able to do them – yet. You can use an assisted pull up machine or place a heavy duty elastic band under your feet and anchored to the bar. The resistance from the band will provide a little extra help to pull yourself up to the bar. Another option is to do inverted rows where you lie underneath a bar (make sure it is sturdy), hold it with an overhand grip and then pull your chest up to the bar. Any of these work to build a strong, sleek back.
Rear-Delt Raises: Here’s another one that works your shoulders and your upper back at the same time. You can either sit or stand for these (sitting is more challenging). Hold a weight in each hand and bend your body at the hips with slightly bent knees and a straight back. The weights should be hanging down in front of you. Slowly raise your arms up and to the side as if you were making a “T” and until they are even with your shoulders. A slight bend in your elbow is okay, but you don’t want too much of one.
These exercises work multiple muscle groups so don’t feel surprised if you feel soreness in your shoulders and back. Try to do 12-15 reps for each exercise. Proper form is important. When you feel you can easily do 15 reps, increase the weight to keep your muscles challenged. Good luck and get working!
