Beautifully Sculpted Shoulders & Arms For Women With 6 exercises

Ladies here’s how to build beautiful, round shoulders with six exercises guaranteed to add strength, size and shape to your delts in no time! Work out included!

There is nothing like a good pair of solid, round shoulders to make any tank top, tube top, or hot little black dress look tremendous! It’s not too late to get those shoulders into great condition before sleeveless weather is over and done with.

If you’re willing to lift slowly with good challenging weight and stick with it, hard round, defined delts can be yours easier and faster than you think!

It’s important to remember to select a weight that is heavy and safe, this can be determined by how easy it is for you to lift and place the weight into the starting position; if it cannot be done with a good and proper form, or without swinging the weight, then select a lighter weight.

The weight should be challenging enough that it is difficult to complete the last one or two of your set number of repetitions.

Do each exercise in the order it is listed, instructions are below!

1. Seated Dumbbell Press

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
Rotate the wrists so that the palms of your hands are facing forward.
As you exhale, push the dumbbells up until they touch at the top.
After a second pause, slowly come down back to the starting position as you inhale.
Repeat for the recommended amount of repetitions noted at the bottom of the article.

Related article: Toned Arms With 4 Easy Exercises

2. Front Dumbbell Raise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs.
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Recommended amount of repetitions are noted at the bottom of the article.

3. Front Plate Raise

While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go.
Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second.
As you inhale, slowly lower the plate back down to the starting position.
Repeat for the recommended amount of repetitions noted at the bottom of the article.

4. Side Lateral Raise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions noted at the bottom of the article.

5. Seated Bent-Over Rear Deltoid Raise

Place a couple of dumbbells looking forward in front of a flat bench.
Sit down with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions noted at the bottom of the article.

6. Bent Over Low-Pulley Side Raise

Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions noted at the bottom of the article and repeat the movement with the other arm.

This chart is just a guide, the longer you have been actively and consistently using free weight, the heavier and harder you are able to hit those delts! If you are new, be safe and lift light until you get the form just right!

Beginner: Lifting 3 Months Or Less

Light weight
2 sets
8-10 repetitions
2 days per week (non-consecutive)

Intermediate: Lifting 4-9 Months

Moderate Weight
3 sets
10-12 repetitions
2 days per week (non-consecutive)

Advanced: Lifting 10+ Months

Heavy Weight
3-4 sets
4-6 repetitions
2 days per week (non-consecutive)