The 5 best exercises for toned shoulders – and how to feel confident in strappy tops and bandeaus this summer

The Sun

25-05-2025

SUMMER is within touching distance, and in just a few weeks we'll - hopefully - be stripping off the layers and showing some skin.
But swapping jumpers and jackets for strappy tops and bandeaus means our shoulders are out in full force - and that can fill many of us with dread.
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Of course, you don't need to change your body type to wear what you like in the sunshine.
But many of us might not feel quite confident enough to bare all.
Well, if having strong, toned shoulders like Alesha Dixon, Alessandra Ambrosio, Halle Berry, Katy Perry, or Gemma Atkinson is on your wish-list, you're in the right place.
Just five simple exercises and a couple of diet tweaks could make all the difference, helping you build powerful, shapely shoulders.
Rowan Clift, personal trainer and nutrition specialist at Freeletics, has put together a quick workout to increase definition and help muscles appear more firm and sculpted.
All you'll need is a set of dumbbells - or if you're a beginner, two tins of beans.
Start light, then make sure the weight is challenging you as you progress.
Rowan tells Sun Health: 'Initially, work to 60 per cent of your one rep max, which is simply when you can only do one rep of a weight.
'If your one rep max is 12kg on the shoulder press, for example, go for 8kg on the dumbbells.'
The last rep or two should be hard, but your form shouldn't be compromised.
The 5-minute 'lazy girl workout' to tone your arms, abs and bum
'If the last rep feels too easy and you could do more, this indicates that your weight is too light so go up by 1kg per dumbbell,' he adds.
'I would encourage you to progress your weight when you can.'
Follow Rowan's recommended guidelines below, resting for 30 seconds to a minute between sets.
If you're new to exercise, aim to train your shoulders once a week.
But if you're an experienced gymgoer, try this workout twice a week.
1. SIDE RAISES (3 sets of 12 reps)
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HOLD a dumbbell in each hand, with your arms hanging down by your sides.
Keeping your body still, lift your arms up so they're perpendicular to your body. A soft bend in the elbow is OK.
Pause at the top, when your arms are lifted. Then, slowly lower the dumbbells back down.
2. FRONT RAISES (3 sets of 12 reps)
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THIS time, you're lifting your dumbbells up in front of you.
Start with your dumbbells down by your sides, then lift your arms up in front of you so your dumbbells end up in line with your eyes. Then, lower back to the starting position.
Want more? Hold your dumbbells still at the top to keep your muscles under tension a little longer.
3. UPRIGHT ROWS (3 sets of 12 reps)
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STAND upright with your arms straight down in front of you.
Have your palms facing towards your body and your dumbbells touching.
Keeping your body still and core tight, lift your elbows up to your ears, keeping them bent.
Your dumbbells should come to chest height. Pause at the top, then slowly lower back down.
4. SHOULDER PRESSES (3 sets of 12 reps)
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GET onto your knees for this exercise to stop yourself from using your legs to help you press the dumbbells up. Kneeling means it's just your shoulders doing the work.
Hold a dumbbell in each hand in line with your ears. Your elbows should be bent.
Press the dumbbells up overhead, fully extending your arms.
Then, slowly lower your arms back down to the starting position.
5. ARNIES (3 sets of 12 reps)
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STAYING in your high kneeling position, hold your dumbbells up in front of your eyes.
Keep your elbows bent and your palms facing towards you.
As you slowly press the dumbbells overhead, open out your elbows to the side so your palms are facing forward.
Then extend your arms fully overhead.
Pause, then lower the dumbbells back down, reversing the move so your dumbbells end up back in your eye line.
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BURN FAT TO TONE UP
IF you really want to tone up, then you need to lower your body fat, which could be hiding your muscle definition, Rowan says.
Along with the exercises above, make sure you're in a calorie deficit - meaning you're burning more calories than you're consuming.
'Don't go overboard as you'll end up hungrier and miserable, plus you won't have the strength to workout,' says Rowan.
'A deficit of 200 to 300 calories each day is enough to notice a difference over time.'
The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.
How to give yourself a confidence boost
By Lucy Gornall, health writer and personal trainer
IF confidence is something you find yourself lacking in, then you're not alone.
Only 20 per cent of British women say they are happy with the way they look.
It makes for sad reading, but there are a multitude of easy ways you can help give your confidence a little makeover.
How? We asked some of our favourite female influencers to share their top confidence boosting tips.
Sophia Brad @sophiabrad says: "Put some nice lingerie on which could be your little sexy secret, as it's not visible to anyone; you will feel beautiful, confident and powerful knowing it's underneath your clothes."
Talilla Henchoz @talillahenchoz says: "I used to be one hell of a sassy child and really, we only become more aware and less confident as we become adults because we're worried about people's perceptions of us. So I try to remember this and treat my day and mood like a kid would, seeing the fun and excitement in everything."
Sarah Lindsay @roarfitnessgirl says: "Do something everyday to help boost someone else's confidence. Sometimes it's easier to believe in someone else over yourself, so go out of your way to lift someone else and show them how great THEY are and that positive energy will come back to you."
Nicole Chapman @iamnicolechapman says: "There is nothing more powerful to give you that pep talk and confidence boost then squad goals. Grab your ladies for brunch and be one another's hype girls. There's no problem too big that can't be solved over baked eggs, avocado and a side of serious sisterhood!"
Stef Williams @stef.williams says: "I try to avoid saying negative words such as 'don't', 'not' and 'can't' and work the sentence to include positive words and connotations. It's a great way of rephrasing not only how you talk to your friends and colleagues, but also how you talk to yourself."
Carly Rowena @carlyrowena says: "Stop saving your favourite items, clothing and make-up for special days; everyday that we get to live is special, so wear your favourite things and feel your best all day."
Don't want to track your calories?
Rowan suggests cutting out processed foods and minimising alcohol.
'This is often where people's unhealthy calories come from,' he says.
'By cutting them out or reducing them, you may notice you lose weight as you're putting yourself in a calorie deficit.
'Biscuits, chocolate, crisps, wine in the evening, cake at work….these all quickly add up!'