When sculpting a toned, well-defined physique, the shoulders are an often overlooked body part behind the arms, chest, back and legs. However, strong, muscular shoulders are essential for upper body strength and a balanced physique. You may not realize it, but your shoulder muscles are crucial to almost every upper body movement, whether it’s lifting groceries or opening a heavy door. This is why we spoke with TJ Mentus, CPTcertified personal trainer at Garage Gym Reviews, who shares his top five shoulder workouts. build muscle.

In addition to looking good, shoulder strength helps with posture and injury prevention. As you age, the risk of shoulder problems increases, but targeted shoulder exercises can help keep your muscles strong and healthy and make everyday activities easier. Additionally, more muscular shoulders can improve performance in other areas. bodybuilding exerciseslike bench presses and bicep curls.

Whether you’re an athlete or a weekend warrior, having well-developed shoulders can have a significant impact on your physical performance and daily life. Let’s explore five of the best shoulder workouts for building muscle.

Workout #1: Strength training

What you need: A pair of dumbbells. This workout should last approximately 30 to 40 minutes.

The routine:

• Arnold Press (3 sets of 8 to 10 repetitions)
• Lateral raises (3 sets of 10 to 12 reps)
• Reverse Flyes (3 sets of 12 to 15 repetitions)

Instructions: Start with the Arnold press, focusing on rotating your wrists as you lift. Continue with lateral raises to target the lateral deltoids. Finish it with reverse flies to engage those rear delts and upper back. Rest for 60 to 90 seconds between sets.

1. Arnold Press

1. Hold a pair of dumbbells at shoulder height with your palms facing your shoulders.
2. Press the dumbbells overhead while rotating your hands so your palms face you at the top.
3. Lower the dumbbells in the reverse motion.

2. Lateral elevations

1. Stand with a dumbbell in each hand at your side.
2. Keep your arms straight and raise the dumbbells to shoulder height.
3. Lower the dumbbells with control.

3. Reverse Flights

1. Hold a dumbbell in each hand and bend forward at the hips, keeping your chest facing the floor and your arms hanging down.
2. Lift both dumbbells out to the sides, squeezing your shoulder blades together at the top.
3. Lower the dumbbells with control.

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Workout #2: Bodyweight

What you need: A sturdy bench. This workout should last approximately 20 to 30 minutes.

The routine:

• Pike Pushups (3 sets of 5 to 10 reps)
• Bench Dips (3 sets of 10 to 15 repetitions)
• Superman Presses (3 sets of 10 reps)

Instructions: Start with pike push-ups, emphasizing the vertical angle to effectively target your shoulders. Transition to bench dips for triceps engagement, ensuring full range of motion. Finish with Superman presses to strengthen your upper back and shoulders. Rest for 60 seconds between sets.

1. Pike push-ups

1. Place your feet on a box or bench and walk your hands back until your body is almost perpendicular to the floor.
2. Bend your elbows and lower your head toward the floor.
3. Press to return to the starting position, locking your arms.

2. Bench Dips

1. Place your hands on a bench with your legs extended in front of you.
2. Bend your elbows and lower your body until your elbows reach 90 degrees.
3. Press to return to the starting position.

3. Superman Presses

1. Lie face down on the floor with your arms extended in front of you.
2. Raise your arms and legs as high as possible without lifting your chest or lower back.
3. Bring your elbows to your sides, place your hands on your shoulders and push your arms back.

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Workout #3: Dumbbells

What you need: A bar and a bench. This workout should last approximately 40 to 50 minutes.

The routine:

• Seated military press (4 sets of 6 to 8 repetitions)
• Upright Row (3 sets of 10 reps)
• Barbell Front Raise (3 sets of 10 to 12 reps)

Instructions: Start with the seated military press and maintain a tall posture and controlled descent. Continue with upright rows to target your traps and deltoids. Finish with dumbbell front raises to engage those front delts, resting for 60 to 90 seconds between sets.

1. Seated Military Press

1. Sit firmly on a bench and remove the bar from the support.
2. Lower the bar to touch the tops of your shoulders, bringing your elbows to your sides.
3. Press the bar overhead, pushing your head up and locking your arms out.

2. Vertical row

1. Stand with your feet shoulder-width apart, gripping the bar just outside shoulder-width apart.
2. Pull the bar toward your chin, keeping your elbows high.
3. Lower the bar with control.

3. Bar Front Raise

1. Stand with your feet shoulder-width apart, holding the bar just outside shoulder-width apart.
2. Raise your arms straight in front of you to shoulder height.
3. Lower the bar with control.

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Training #4: Functional

What you need: A pair of dumbbells and a cable machine with a rope attachment. This workout should last approximately 30 to 40 minutes.

The routine:

• Dumbbell Press (4 sets of 8 reps)
• Cable Face Pulls (4 sets of 12 reps)
• Farmer’s Carry (4 sets for 100 feet)

Instructions: Start with dumbbell thrusts to engage your legs and shoulders (be sure to use your entire body for maximum power). Switch to cable front pull-ups to target the rear deltoids and upper back. Finish with the farmer’s carry to test your grip strength and core stability. Rest for 60 seconds between sets.

1. Dumbbell press

1. Stand up straight with a dumbbell in each hand, resting on your shoulders with your palms facing forward.
2. Bend your knees slightly to lower yourself while keeping your chest up.
3. Explode upward by extending your legs and press the dumbbells overhead until your arms are fully extended.

2. Cable Face Pulls

1. Attach a rope to a cable machine at face height.
2. Grasp each end of the rope with both hands and step back to create tension in the cable.
3. Pull your elbows back and to the side, bringing your hands toward your ears while squeezing your shoulder blades.

3. Farmer’s Transportation

1. Grab a pair of dumbbells or kettlebells and hold them at your sides.
2. Stand straight with your shoulders back and walk forward with good posture for 100 feet.
3. Maintain a strong core and controlled breathing as you walk.

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Workout #5: Focus on the arms

What you need: A set of dumbbells and a cable machine. This workout should last approximately 30 to 40 minutes.

The routine:

• Single-Arm Dumbbell Hang Snatch (3 sets of 8 reps per arm)
• One-Arm Dumbbell Shoulder Press (3 sets of 8-10 reps)
• Cable Lateral Raise (3 sets of 10-12 reps)

Instructions: Start with single-arm dumbbell hang snatches to engage your entire arm and core. Switch to the one-arm dumbbell shoulder press to build strength and stability in your shoulders. Finish with cable lateral raises to target the lateral deltoids. Rest for 60 seconds between sets.

1. One-arm dumbbell snatch

1. Stand with your feet slightly wider than hip-width apart, holding a dumbbell between your legs.
2. Hinge at hip level and grab the dumbbell, keeping your back flat and core engaged.
3. Explode upward, extending your legs and pulling the dumbbell overhead in one smooth motion until your arm is locked out.

2. One-Arm Dumbbell Shoulder Press

1. Stand up straight with a dumbbell resting on your shoulder, palm facing forward.
2. Press the dumbbell upward until your arm is fully extended and your bicep is close to your ear.
3. Lower the dumbbell to the starting position with control.

3. Lateral Cable Elevation

1. Place a cable at ground level and stand to the side of the machine, gripping the handle with the arm furthest from the cable.
2. Stand straight with your feet shoulder-width apart and pull the handle up to shoulder height, keeping your elbow slightly bent.
3. Slowly lower the handle to the starting position.

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Adam Meyer, RHN