You are here

6 Moves to Sculpt Your Shoulders

Get Sexy Sundress Shoulders

1 of 7

All photos

Between pool parties, barbecues, and beach days, the sunny days of summer are packed with opportunities to flaunt your figure. But there's more to this season's quintessential style than teeny bikinis. Sundresses expose your upper back, shoulders, and arms. This routine is designed to sculpt all those places while also improving posture so you stand tall like a prima ballerina.

How it works: Three days a week, perform 1 set of each exercise back to back, with little to no rest between moves. Do the full circuit 3 more times (4 total rounds).

You'll need: A TRX, bench (box or step will work), pull-up bar, and barbell (or body bar).

RELATED: 30 Greatest Flat Belly Tips of All Time

Plank with Lateral Arm Raise

2 of 7

All photos

Reps: 10

Come into a straight-arm plank position with wrists directly below and in line with shoulders, feet slightly wider than hip width.

Keeping hips as still as possible, raise left arm straight out to shoulder height. Lower arm back to center and repeat on the other side.

That's one rep. Do 10 reps total, keeping core braced and drawing shoulder blades down and back the entire time.

Inverted Rows

3 of 7

All photos

Reps: 10

Holding onto the TRX straps, walk feet forward until body forms a 45-degree angle with the floor. Keep elbows in by sides and pull chest up to meet the handles.

With control, lower back to the starting position. Keep shoulders from rounding forward by drawing shoulder blades back and down during the entire movement. Do 10 reps.

Plyo Pushups

4 of 7

All photos

Reps: 10

Get into pushup position with hands on top of a bench, slightly wider than shoulder width. Staying as straight as a board, lower down into a pushup. Pause, and then explosively push up, allowing hands to come off the bench for a second.

Lower back down to the starting position and repeat. Do 10 reps, keeping core and legs engaged the entire time.

Pull-Up Holds

5 of 7

All photos

Reps: 8

Wrap one end of an exercise band around the pull-up station for assistance. Step one foot into the band and press down so that both legs are straight. Grab the pull-up bar with hands slightly wider than shoulder width, coming into a dead hang.

Engage the muscles in your back to pull chest up to meet the top of the bar. Hold for 1 count. Slowly lower back down to the starting position (dead hang) and repeat. Do 8 reps.

Plank with Shoulder Touches

6 of 7

All photos

Reps: 20

Come into a straight-arm plank position with wrists directly below and in line with shoulders, feet slightly wider than hip width. Keeping hips still, bring left hand up to touch right shoulder.

Return to center and switch sides. That's one rep. Do 20 reps total, drawing belly button into spine and keeping gaze down to the floor the entire time.

Bar Hold

7 of 7

All photos

Reps: 1-minute hold

Grab a light bar (10 to 15 pounds) with hands slightly wider than shoulder width. Lift the bar overhead, arms extended straight. Externally rotate shoulders and keep a slight bend in your knees.

Make sure to keep core engaged with a slight pelvis tilt (gently tuck hips under) to avoid arching back. Hold for 1 minute.