Full Shoulder Workout for Faster Shoulder Gains


Full Shoulder Workout for Faster Shoulder Gains

No matter what region of the body you're training, lifting a weight that is too heavy for you can be quite harmful when doing a shoulder workout. The shoulders are intricate and sensitive joints that are difficult to target, and if you do so before they are ready, you could sustain injuries that would keep you out of action for months.


However, it is also crucial to include some shoulder exercises in your workouts since without strong shoulders, you will struggle with a variety of other lifts, particularly when working on your chest and back.


The finest shoulder workouts will target all three of the shoulder's heads, as well as the trapezius muscle in the upper back, for a truly fulfilling shoulder session. The shoulder is made up of three heads: the anterior (front delt), medial (side delt), and posterior (rear delt).


The Best Shoulder Workout Routine


1. Barbell Overhead Press


Full Shoulder Workout for Faster Shoulder Gains

The height of the barbell in the rack should be equal to your upper chest. Hold the bar with your hands shoulder-width apart, palms outward. With the barbell, unrack and your elbows tucked down close to your sides and your wrists stacked over your elbows, take a tiny step backward with each foot.


Your head should be slightly behind the bar while you plant your feet just outside of shoulder width, arch your upper back, and place the bar directly over your midfoot. To lift the bar off your chest and toward the ceiling, contract your core muscles, squeeze your glutes as hard as you can, and take a deep breath into your stomach. When your elbows are locked out and your arms are straight, repeat the exercise from the beginning.


3 sets of 8 to 10 reps


2. Seated Dumbbell Overhead Press


Full Shoulder Workout for Faster Shoulder Gains

Hold a dumbbell in each hand and place one on each thigh while seated upright on a bench. With your palms facing away from you and the dumbbells raised just above your shoulders, give them a little push with your thighs.


Once your arms are straight and your elbows are locked, press the dumbbells straight up above your head. After that, return the dumbbells to their initial position.


3 sets of 8 to 10 reps


3. Dumbbell Side Lateral Raise


Full Shoulder Workout for Faster Shoulder Gains

With a dumbbell in each hand, stand upright. Lift the dumbbells out to the side until your upper arm is parallel to the floor, maintaining a straight back and a firm core. It's not necessary to maintain your arms completely straight; a slight bend in the elbows is typically more comfortable.


To get back to the beginning position, reverse the motion.


3 sets of 8 to 10 reps


4. Smith Machine Upright Row


Full Shoulder Workout for Faster Shoulder Gains

The exercise to perform is the upright row, which ties in the front delts, side delts, and traps. You have the option of using a low cable pulley, a barbell, or dumbbells as resistance for this exercise. Due to the constant stress, I choose the low cable. The secret is to tighten up at the top of the movement and hold for one beat. The shoulder shrug also works the traps, but that's it. I advise beginners to start with the upright row because it engages many muscle groups.


3 sets of 8 to 10 reps


5. Dumbbell Rear Lateral Raise


Full Shoulder Workout for Faster Shoulder Gains

Bend at the hips, whether you're sitting or standing, to get your upper body as parallel to the ground as you can. Holding a dumbbell in each hand, raise the dumbbells out to the sides until your upper arm is parallel to the floor while maintaining a flat back. It's not necessary to maintain your arms completely straight; a slight bend in the elbows is typically more comfortable.


To get back to the beginning position, reverse the motion.


3 sets of 8 to 10 reps


Full Shoulder Workout for Faster Shoulder Gains

Related article: 
Dumbbell-Only Shoulder Workout For Boulder Shoulders 

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