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Shoulder Exercise For Women

This shoulder exercise for women is a great way to challenge your deltoids. By leaning you are adding resistance throughout the entire movement. Make sure you start with a lower weight than you are used to as this slight variation is a lot harder and requires less weight.


4 sets of 8 on each side


Exercise tips


See also: Flavia Training Shoulder Video



Join the discussion 16 Comments

  • Arrian C. says:

    I have missed your videos! I really enjoy listening to you coach us thru some of the workouts

    Hope you continue to work out with us and show us how to get sexy and lean. I have 30 days to get ready before Vegas. 🙂

  • lindsey says:

    I love this! I do a similar one leaning against a wall. Is it having the same effect? I use 2.5kg and it’s hard after 15. Should I up the weight to do 4 sets of 8 on each side? I get confused with reps and weight – is it more reps less weight for weight loss and more weight less reps for building? Thanks 🙂

    • Flavia says:

      If you are trying to build muscle you should increase the weight but only if you feel comfortable doing so….yes it is similar to leaning.

  • Walt says:

    just an FYI: The maximum load point on the shoulder would be when the weight is straight out on the horizon. At the point you mentioned, part of the load is carried straight through the shoulder.

  • Rhonda says:


    Can you share the proper breathing technique for exercises (exhale/inhale)?



  • Rosa Maria Barboza says:

    Thanks Flávia, this exercise is very doable and it really seems to be very effective!

  • Frances says:

    Hi Flavia,

    This looks really good. I love the way you and Vince make these videos together. While you’re performing the exercise, he’s explaining what you are doing and why.

    Thanks a lot. I’d also like to say that you have improved IMMENSELY in front of the camera over the last year or so. I’m not saying you were bad to begin but I’ve watched you grow and seen your confidence increase since Full Body Licious first came out.

    Well done and keep up the good work.



  • Anna says:

    Really great Flavia, love the detailed explanation and the reason WHY you do it. I saw a video of you doing these earlier and I started including them into my shoulder workout and I really like this exercise!

  • Lori says:

    I added this exercise yesterday to my workout and I’m really feeling it today. It’s amazing just the fact you are leaning against a bench and working against gravity has such an impact. I used 7.5 lbs and by the last rep, I struggled! Love this move! Thanks! Also, can’t wait for Curvilious to be launched! Can you give us a hint as to when it will be for sale?

  • april says:

    I cannot wait to incorporate this move into my workout. THANKS so much for sharing! can’t wait for curvalicious!

  • Mileydis says:

    Hi Flavia, I’ve been doing this exercise, but I see you have a different angle, can you tell me what angle was this. Thnk you

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