Tank Top Tone-Up: Part 2

Training the front and rear deltoids

Tank Top Tone-Up - Training the front and rear deltoids
With summer approaching, temperatures are rising and so are our sleeve lengths. Goodbye, sweaters and long sleeves— hello, tank tops and strappy dresses! It’s officially time to get armed for summer!

Tank Top Tone-Up - Training the front and rear deltoidsIn the NEW FitnessRx For Women June issue, I share one of my fast-paced, upper body circuits that target the shoulders and arms, called the “TANK TOP TONE-UP.” (You can find it on page 80 of the new issue.) Over the next few weeks, I’ll be demonstrating those exercises for you, plus a few extra. You can use the exercises in a few ways:

– Add the demonstrated exercises into your current training program for an additional challenge or switch-up.
– Combine all the exercises introduced over the next few weeks into a complete circuit like the one provided in our June issue.


This week, I’m demonstrating the FRONT RAISE WITH REVERSE LUNGE & REAR LATERAL RAISE. These exercises target the front and back of the shoulder to help you to look fab from all angles!

The Front Raise With Reverse Lunge engages the front deltoid while giving the lower body a workout, which amps up your calorie burn. Incorporating the lunge forces you to decrease the weight that you are lifting. I include in my shoulder training about once or twice a month, on days that I am not lifting as heavy or in a high-intensity circuit.

How To: Begin standing with your feet together holding dumbbells at your sides. Step back into a lunge while lifting both arms straight up and forward. Then, return to starting position. Alternate lunges with each rep.

The Rear Lateral Raise works the back of the deltoid, an often-neglected area of the shoulder. This is a great exercise to superset with the Front Raise With Reverse Lunge.

How To: Hold dumbbells at your sides with your palms facing in. Bend forward at the waist. Raise arms until your elbows are about at shoulder height.

TIP: The key to this exercise is keeping your hands wide and your neck and traps relaxed. If you can’t keep your hands wide, decrease the weight that you are using.

Perform 4 sets of 10 reps for each exercise.

Check back EACH WEEK for NEW TANK TOP TONE-UP demonstrations and pick up the June issue of FitnessRx for Women magazine (on sale now) for the entire program.

Jaime Baird

Jaime Baird is the Online Editor-in-Chief of FitnessRx For Women and IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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For sponsorship, appearances etc: Fitness Management Group