UrbanUpdate

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Photo: Peggy Sirota

If you want to throw some ruggedness into your wardrobe, you’ve gotta have henley or two. It’s the lumberjack-infused version of a simple undershirt, and when done properly, has major sex appeal. The trick to all that is filling it out just right. To help get you in tophenley shape, we sought the advice of Gerren Liles, Equinox master group fitness instructor and personal trainer. We showed him a henley, and here’s what he said to do. Get ready to lift.

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Illustration: Chris Philpot

Incline Dumbbell Chest Fly

Three to four sets of eight to 12 reps

"Not only does this focus on your chest, but your front delts and biceps assist in the movement. Adding this move will give you the shape to really fill out the front of the shirt. Set your bench to a 45 degree angle. Start with your arms over your chest, with a slight bend in the elbows, and palms facing each other. Open your arms out to each side until your hands are on the same plane as your shoulders, then use your chest to pull your arms back to starting position."

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Illustration: Chris Philpot

Shoulder Shrugs

Three to four sets of 10-15 reps

"Using kettlebells, a trapbar, or dumbbells, shoulder shrugs will develop your upper traps, giving you that strong, rugged look. Grab two dumbbells and hold at your sides. Roll your shoulder back and push your chest out. Shrug your shoulders, getting them as close to your ears as possible, with no bend in the elbows, then relax."

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Illustration: Chris Philpot

Leaning Lateral Delt Raises

Three to four sets of 10-15 reps

"Get those nice rounded shoulders and sneak in some core work with leaning lateral delt raises. Hold on to a pole with one hand and allow yourself to lean about 30 degrees outward. Keep a straight line between your shoulders and your ankles, do a lateral raise with a dumbbell for 8-12 reps, then repeat on the other side."

**Related: Henleys: The Shirt Women Want You to Wear

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