It’s the era of the rounded shoulder problem and with computers it is only getting worse! So pay special attention because one of your muscle groups that needs regular attention is definitely your shoulders.
But shoulders are sometimes overlooked, thrown into a workout with only 1 or 2 exercises.
The reality is, your shoulders are involved to some degree in most of your body’s movements, especially when it comes to your upper body.
Your rear deltoids, for example, are involved in many back exercises, while your anterior deltoids are used in most chest exercises. Your rotator cuff, another key component of your shoulders, is used in many arm movements.
What you end up with is a muscle group that is exercised frequently but often without a lot of focus. As a result, your shoulders are prone to injury more so than other muscles. In fact shoulder injuries are some of the most common physical injuries!
So it’s important to give them the attention they deserve. I recommend having a dedicated shoulder workout at least once every week. Because you use your shoulders in so many movements, you also don’t want to overdo it.
But regularly exercising this muscle group can help prevent injury in the long-term. I’ve come up with a killer shoulder workout that can be adapted for both beginners and advanced.
Killer Shoulder Workout
This workout will probably take between 30 and 40 minutes. Aim for 3-4 sets of 8-12 reps, depending on your fitness goals and level of experience.
I recommend an energy supplement like USPLabs Jack3d to help you take your shoulders to the next level!
- Barbell Shoulder Press (optional: substitute with EZ-curl bar) (view exercise)
- Seated Dumbbell Shoulder Press (view exercise)
- Seated Incline Dumbbell Shoulder Press (view exercise)
- Lateral Dumbbell Shoulder Raise (view exercise)
- Front Dumbbell Shoulder Raise (view exercise)
- Seated Rear Deltoid Raise (view exercise)
- Walking Lunge with Dumbbell Shoulder Press (view exercise)
To prevent injury and reduce the strain on your muscles, make sure you end with 5-10 minutes of stretching. One simple stretch for your shoulders is simply an overhead stretch, or a reach-across and pull stretch.
Follow up your shoulder workout with a good post-workout supplement like Scivation Xtend. Also make sure you’re giving your muscles the fuel they need with a good protein supplement like Optimum 100% Natural Whey.
And if you’re worried about maintaining the health of your muscles, I’d also checkout Optimum Opti-Men or Optimum Opti-Women, the best multivitamin supplements on the market.
There you have it, a killer shoulder workout for getting stronger arms! Remember, you can adapt this workout to any fitness level by adjusting the amount of weight, number of reps, or equipment used.
Have any questions or feedback about shoulder workouts? Please leave a comment below…
very great article, giving a more vivid focus on the shoulder. I agree that our shoulder is one of the most commonly injured in the body, that being said I would like to stress out that we should protect and strengthen this joint. On my viewpoint, I think at least once every 2 weeks shoulder exercise isn’t enough, what do you think?
Absolutely, should be a minimum, but once a week is much more adequate.
nice. thanks for this very good article. And heads up to your great website interface. (:
Thanks for the great feedback!