Many lifters often overlook shoulder training, or even skip it entirely. However, the shoulders, also known as deltoids or delts, play a crucial role in various fitness goals.
To achieve significant progress, it’s essential to adopt a systematic approach to shoulder training. This requires careful consideration of functionality.
The most effective strategy for shoulder training involves segmenting the shoulders into distinct yet interconnected parts and training them accordingly. Presented below are four shoulder training options tailored to muscle building, dumbbell-only routines, beginner workouts, and pure strength development.
For those aiming for increased muscle mass in their shoulders,
prioritizing proper form and function is paramount. While progressive overload contributes to muscle growth, controlling weight and maximizing fiber recruitment and blood flow are crucial.
The Wide Delt Workout
Starting each shoulder workout with targeted exercises for common weak points or overlooked muscles can facilitate a greater training effect without excessive strain on the joints. Here’s a more effective approach:
- Bent-Over Dumbbell Lateral Raise:
- Hold a pair of dumbbells and bend at your hips until your upper body is nearly parallel to the floor.
- Raise the dumbbells out to the side with palms facing the floor, focusing on engaging the rear deltoids.
- Perform 3 sets of 10-15 reps with 30 to 45 seconds of rest between sets.
- Standing Dumbbell Lateral Raise:
- Stand with dumbbells held at your sides, palms facing your body.
- Raise the loads out to your sides until arriving at shoulder level.
- Perform 3 sets of 10-15 reps with 30 to 45 seconds of rest between sets.
- Machine Shoulder Press:
- Sit in a shoulder press machine and adjust the seat or handles to ear level.
- Press up until just before your elbows lockout, then return back down.
- Perform 3 sets of 10-15 reps with 30 to 45 seconds of rest between sets.
- Cable Face Pull:
- Connect a rope handle to a link pulley set around eye level.
- Pull the rope towards your forehead, focusing on squeezing the shoulders back.
- Perform 3 sets of 10-15 reps with 30 to 45 seconds of rest between sets.
Shoulder Workout with Dumbbells
Effective shoulder training doesn’t require fancy equipment. Here’s a basic dumbbell workout:
- Seated Dumbbell Press:
- Sit on a bench with a back pad and hold dumbbells at shoulder level.
- Press the weights up and in, ending directly over your head.
- Perform 3 sets of 8-12 reps with 60 seconds of rest between sets.
- Standing Dumbbell Lateral Raise:
- Stand with dumbbells held at your sides and raise the weights out to your sides until shoulder height.
- Perform 3 sets of 10-15 reps with 60 seconds of rest between sets.
- Standing Dumbbell Upright Row:
- Stand with dumbbells resting on your thighs and raise the weights up, leading with your elbows.
- Perform 3 sets of 8-12 reps with 60 seconds of rest between sets.
- Seated Dumbbell Front Raise:
- Sit on a bench with dumbbells hanging at your sides and raise both dumbbells up and inwards.
- Perform 3 sets of 10-15 reps with 60 seconds of rest between sets.
Shoulder Workout for Beginners
For beginners, focusing on proper form and range of motion is crucial. Here’s a beginner-friendly routine:
- Seated Barbell Shoulder Press:
- Sit on a bench with a padded back and press the barbell straight up.
- Perform 3 sets of 8-12 reps with 60 seconds of rest between sets.
- Wide-Grip Barbell Upright Row:
- Grasp a barbell with an overhand grip and pull the weight up, leading with your elbows.
- Perform 3 sets of 8-12 reps with 60 seconds of rest between sets.
- Standing Dumbbell Lateral Raise:
- Stand with dumbbells held at your sides and raise the weights out to your sides until shoulder height.
- Perform 3 sets of 8-12 reps with 60 seconds of rest between sets.
Shoulder Workout for Strength
Building strong shoulders requires a focus on compound movements and foundational stability. Here’s a strength-building shoulder workout:
- Standing Push Press:
- Stand with a barbell at shoulder height and press it overhead.
- Perform 4 sets of 5 reps with 2 minutes of rest between sets.
- Hang Clean:
- Grasp a barbell and forcefully straighten your entire body while pulling the bar up towards your chest.
- Perform 4 sets of 5 reps with 2 minutes of rest between sets.
- Farmer’s Walk:
- Grab heavy dumbbells and walk as far as possible while carrying the weights.
- Perform 3 sets of 1 rep with 2 minutes of rest between sets.
Whether your goal is muscle growth or strength, or you’re a beginner, there’s a shoulder workout designed for you. Focus on proper form, execute with dedication, and achieve your goals for better shoulders.
