Shoulder supersets are a little-known yet very effective means of stressing your muscles and accelerating muscle growth. Many people struggle to gain shoulder bulk because they do not work them with enough volume.
Supersets are only two exercises performed one after the other in a row. For instance, you might do X repeats of exercise 1 and then Y reps of exercise 2 right after.
This workout is intended exclusively for your shoulders, and it uses supersets to help you truly blast them up and get those rock shoulders you've always wanted!
Warm Up
Warming up is a vital portion of the workout that many people overlook or forget about when they are pressed for time in the gym. It will help you avoid injuries while also getting your blood pumping for a more productive and efficient workout.
Windmills
It's a terrific way to get your shoulders warmed up! Stand with your arms straight out in front of you, parallel to the ground. Starting with small rotations and gradually increasing the size, rotate them in an arc-like motion. Perform for 30 seconds, switching arms every 30 seconds.
3 Shoulder Supersets for Better Shoulder Workouts
Superset 1
Lateral Raises
Pick up a pair of dumbbells with one in each hand while standing with your feet shoulder-width apart. Allow your elbows to bend slightly as you hang the weights by your sides, palms facing each other. Raise your arms to your sides, parallel to the ground. Slowly return to the beginning position and repeat the process.
Upright Rows
Pick up a barbell with a narrow grip while standing with your feet shoulder-width apart. Row the bar vertically across your torso, 'dragging' it across your torso until you reach your chest's top. Stop when your forearms and upper arms are parallel to the ground and your forearms and upper arms are bent and touching one another. Return the weight to its starting position and repeat the exercise.
Recommended Rep Range: 8-12 reps for 3-4 sets
Superset 2
Seated Shoulder Press
Place it on a bench at a 90-degree angle. In each hand, hold a pair of dumbbells. Raise the weights to your shoulders on either side of your head. Straighten your elbows and press upwards. To avoid injury, maintain a slight bend at the top of the movement and avoid locking out. Return the weights to their starting position and repeat the movement.
Front Raises
Holding a pair of dumbbells (or a barbell) in each hand, stand with your feet shoulder-width apart. Make sure your palms are facing in the direction of your body. Raise the weight(s) out in front of you until they are parallel to the floor, keeping your elbows straight. Stop here, slowly lower them to the ground, and repeat. To increase muscle time under strain, avoid swinging or using momentum.
Recommended Rep Range: 8-12 reps for 3-4 sets
Superset 3
Face Pulls
Make sure a cable with a rope attachment is in line with your head. Take a few steps back from the machine while holding each end of the rope. Pull the rope parallel to the ground and towards your face in a steady motion. In the process, flare your elbows out and bring the rope to your face. Repeat by pausing, returning the rope to its initial position, then pausing again.
Standing Front Shrugs
Holding a barbell out in front of you with a neutral grip, stand with your feet shoulder-width apart. You can also use a pair of dumbbells that should be held by your sides. Slowly shrug your shoulders, keeping your arms straight and avoiding rolling your shoulders. Try to touch your ears to your shoulders. Lower the weight gradually and repeat the exercise.
Recommended Rep Range: 8-12 reps for 3-4 sets
Related article: 5 Most Common Shoulder Training Mistakes
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