Sexy Shoulders: Ali Rosen's Shoulder Workout
To sculpt great shoulders, you have to lift weights. This shoulder workout is one of the best sessions in my repertoire. It builds full, sexy shoulders that will cap and enhance any fit physique. Strong delts pair perfectly with dresses and bikinis, and they'll make your waist look even slimmer.
I follow this workout in the off-season and during IFBB Bikini competition season. It contains a warm-up, four supersets, and one straight set. You've got seven superb exercises to round your deltoids and help build some sexy shoulder muscle. Let's get started!
Ali Rosen's Shoulder Workout
Watch The Video - 10:21
Warm-Up: Rotator Cuff
Wrist Twists15-20 reps
External Shoulder Rotation15-20 reps
Tip: Start with both arms up. Squeeze at the top of the movement. Increase weight each set to help you hit failure on your last set.
Tip: Increase the weight each set. Squeeze at the top of the movement, then tilt your wrists to hit the rear delts.
Resume regular sets
Tip: When you start to get fatigued in the later sets, drop to a lower weight to hit the target rep range.
Tip: Watch the video for tips on where to place your hands.
Tip: Finish with burnout steering wheel.
Tip: It's really important to squeeze at the top of this exercise to fully engage the rear delt.
Tip: I like to tip my wrists downward on the way up, which further activates the delts.
Sample Ab Addition: Giant Set
My shoulder workout contains supersets and one straight set. A superset is two exercises performed back-to-back with no rest. A straight set is just one exercise. Rest 45-60 seconds between supersets and your straight sets. The reps are high (15-20), but you should still choose a weight that take you to total failure in that rep range.
I love to take simple exercises and add unique variations. For example, I like to finish my last set of front plate raises with a steering wheel burnout. This adds a challenge to your shoulder work and enhances all three parts of your shoulder: anterior, medial and posterior deltoids. It also strengthens the ball and socket joint in order to prevent injury.
My workout also contains both single- and double-arm lateral raises. The single-arm variation allows you to concentrate on each arm separately, enhancing each arm's capability to build muscle. When we work both arms, we tend to favor one side or use our body to throw the weight up. This variation allows you to truly concentrate on your weaker side and push yourself harder.
I love single-arm lateral raises because they truly test your endurance and your mind-muscle connection. The isolation that occurs while the opposite arm is working gives your shoulders deeper lines and cuts, while building muscle at the same time
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Never even considered doing one arm at a time. My shoulders have gotten some great definition in the last few months but I'll definitely be adding single arm lateral raises to my workouts!
I am pretty sure for rotator cuff the resistance should be not towards the ground but opposite of the movement, so using rubber bands attach to the wall at the hand height would be much more beneficial. What she does, the analog would probably if you would be doing overhead shoulder presses while lying on the back :)
Anyways happy lifting!
Guys at the gym always raise their eye brown and have a giggle when we see the girls who pay for trainers only to train them to be a woman in a man body. Their routine workouts training for men and women are the same.
The definition of sexy woman is fit, slender and firm, not fit and swelling shoulders and arms.