How to get Sculpted Arms and Shoulders


We normally focus on our thighs or tummy and often forget about our arms and shoulders while exercising. As a result, while the rest of the body is toned, many of us have flabby arms and not-so-toned shoulders which come in way of wearing sleeveless clothes. They also look unsightly when the arms jiggle when you move your hands. It is time to put an end to all this by taking up exercises that focus on your arms and shoulders. These are simple exercises that do not need anything more than weights and can be easily incorporated in your daily exercise regimen. We show you how to get sculpted arms and shoulders using some simple exercises you can do at home.


Exercises to get Sculpted Arms and Shoulders 

1. Power Curl 

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Pick up weights anywhere between 2 to 5 lbs. Stand straight with your feet apart. Shrug your left shoulder and release. Now curl in the right hand by folding the right elbow and bring the weight under your right armpit. Stretch your left hand outwards at shoulder height. Repeat 25 times on each side. This works the shoulders, biceps and triceps.

2. Double Pull


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Stand with the left foot ahead of the right. Carry a dumb bell in either hand. Lift your hands up to chest level. Squeeze your shoulders and bring the weights to the hips with a pulling action and push your hips forward. Go back to the original position where the weights are held at the chest level and do 15 repetitions. Then switch the leading leg and do 15 repetitions. This exercise tones the shoulders, upper back and biceps.

3. Two side shrug 

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Stand with your feet apart. Lift both hands outwards, to the shoulder level with a weight in each hand. Keeping the arms straight, lift the left shoulder in a shrugging action, towards the left ear. Hold it for a second and release. Now do it on the other side by shrugging the right shoulder. Do 30 repetitions on either side, keeping your arms raised throughout the exercise. This exercise works the shoulders and biceps.

4. The V Lift 

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Stand with the feet shoulder width apart and with a weight in each hand. Now lift both the hands together to make a V with your raised hands, your palms facing outward. Hold the position for two seconds. Bring down the hands by folding them at the elbow and bringing them back with palms facing inward. Repeat this exercise 30 times. Doing this improves your upper arm strength and also helps tone up the upper arm, under arms and shoulders.

Read more about how to whiten underarms here 

5.  Forehead Sweep 

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This exercise needs you to stand straight, feet hip width apart. Place right hand with weight on the hips. Lift and extend the left arm to the shoulder level. Now bend your arm at the elbow and bring the forearm in front of your forehead as shown. Hold for a second and then sweep the hand out so that it goes back to the shoulder level, parallel to the floor. Repeat on the other side. Do this for 15 repetitions. This exercise helps prevent sagging in the upper and underarms.

Read about exercises to firm up sagging breasts here

Do these exercises regularly and before you know it, you will be ready to wear that strapless dress and show off your toned arms and shoulders.

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About the author

Aparna Anand

After a stint in an MNC in Bangalore, Aparna has now started doing what she loves the most- writing. Travelling and cooking come a close second and third. She lives in Mumbai with her husband.