Shoulder workout
Shoulder workout
Get boulder shoulders! Blast your delts with our killer workout plan
Get boulder shoulders! Blast your delts with our killer workout plan
Rotator Cuff Exercises
Sets: 3
Reps: 12 - 15
Use resistance bands or light dumbbells. For external rotations, keep your elbow at your side and rotate your forearm outward. For internal rotations, keep your elbow at your side and rotate your forearm inward.
Rotator Cuff Exercises
Sets: 3
Reps: 12 - 15
Use resistance bands or light dumbbells. For external rotations, keep your elbow at your side and rotate your forearm outward. For internal rotations, keep your elbow at your side and rotate your forearm inward.
Reverse Pec Deck Fly
Sets: 3
Reps: 8 - 10
Sit facing the machine with the pads at chest height. Grab the handles with an overhand grip and pull them back, squeezing your shoulder blades together.
Reverse Pec Deck Fly
Sets: 3
Reps: 8 - 10
Sit facing the machine with the pads at chest height. Grab the handles with an overhand grip and pull them back, squeezing your shoulder blades together.
Face Pulls
Sets: 3
Reps: 12 - 15
Set the cable machine at face height. Attach a rope handle and pull it towards your face, keeping your upper arms parallel to the ground.
Face Pulls
Sets: 3
Reps: 12 - 15
Set the cable machine at face height. Attach a rope handle and pull it towards your face, keeping your upper arms parallel to the ground.
Upright Rows
Sets: 3
Reps: 8 - 10
Hold a barbell or dumbbells in front of you, hands close together. Lift the weight straight up towards your chin, keeping it close to your body.
Upright Rows
Sets: 3
Reps: 8 - 10
Hold a barbell or dumbbells in front of you, hands close together. Lift the weight straight up towards your chin, keeping it close to your body.
Shrugs
Sets: 3
Reps: 8 - 10
Stand with a barbell in front of you or dumbbells in each hand. Elevate your shoulders toward your ears, then lower them back down.
Shrugs
Sets: 3
Reps: 8 - 10
Stand with a barbell in front of you or dumbbells in each hand. Elevate your shoulders toward your ears, then lower them back down.
Arnold Press
Sets: 3
Reps: 8 - 10
Sit on a bench with dumbbells in hand, palms facing you. Press the weights overhead while rotating your palms to face forward at the top of the movement.
Arnold Press
Sets: 3
Reps: 8 - 10
Sit on a bench with dumbbells in hand, palms facing you. Press the weights overhead while rotating your palms to face forward at the top of the movement.
Front Raises
Sets: 3
Reps: 8 - 10
Hold a dumbbell in each hand, arms by your sides. Lift the weights straight in front of you until they are at shoulder height. Maintain a slight bend in your elbows.
Front Raises
Sets: 3
Reps: 8 - 10
Hold a dumbbell in each hand, arms by your sides. Lift the weights straight in front of you until they are at shoulder height. Maintain a slight bend in your elbows.
Lateral Raises
Sets: 3
Reps: 8 - 10
Stand with a dumbbell in each hand, arms by your sides. Lift your arms straight out to the sides until they are parallel to the floor. Keep a slight bend in your elbows throughout.
Lateral Raises
Sets: 3
Reps: 8 - 10
Stand with a dumbbell in each hand, arms by your sides. Lift your arms straight out to the sides until they are parallel to the floor. Keep a slight bend in your elbows throughout.
Overhead Press
Sets: 3
Reps: 8 - 10
Stand with feet shoulder-width apart. Hold a barbell or dumbbells at shoulder height. Press the weight overhead, fully extending your arms.
Overhead Press
Sets: 3
Reps: 8 - 10
Stand with feet shoulder-width apart. Hold a barbell or dumbbells at shoulder height. Press the weight overhead, fully extending your arms.
Shoulder workout notes
When undertaking a shoulder workout at the gym, focus on a well-rounded routine that includes both compound and isolation exercises.
Prioritize proper warm-up, maintain controlled movements to avoid injury, and gradually increase weight for progressive intensity.
Ensure a balanced approach by targeting all three deltoid heads. Pay attention to form, emphasizing shoulder blade retraction for stability.
Listen to your body, adjust weights as needed, and allow ample time for recovery between sessions to optimize muscle growth and overall shoulder strength.
Shoulder workout notes
When undertaking a shoulder workout at the gym, focus on a well-rounded routine that includes both compound and isolation exercises.
Prioritize proper warm-up, maintain controlled movements to avoid injury, and gradually increase weight for progressive intensity.
Ensure a balanced approach by targeting all three deltoid heads. Pay attention to form, emphasizing shoulder blade retraction for stability.
Listen to your body, adjust weights as needed, and allow ample time for recovery between sessions to optimize muscle growth and overall shoulder strength.