There are many different effective shoulder workouts you can do with a simple set of dumbbells and a bench. Shoulders, being one of the most neglected body parts, is an important muscle group to target to stay in shape with a nice physique. Although many compound workouts do target the shoulders secondarily, it’s always nice to have at least one day out of every two weeks dedicated to your shoulders.
Below we will talk about some great shoulder workouts to try whenever you are ready to tackle this muscle group!
Should press is probably the most widely known shoulder workout and can even be categorized as a compound workout of its own; it targets the abdomen muscles, arms and shoulders. You can do this sitting on a bench with a straight back or standing up straight, whichever you feel most comfortable with. Try 3 sets of 10 for a nice pump and to get those muscles warmed up for the remainder of your workout.
Lateral raises is an isolated workout that can be done raising to the front or side, both targeting different parts of the shoulder. Front deltoids will be targeted when lifting straight forward and side delts are what is targeted when lifting to the side. Sounds simple, but will really workout your shoulders more than you might expect. Try 3 sets of 8 reps for both front and side…this will leave your arms shaking!
Now this workout is less-known and is a great target hitter of the front delts. Take a rope and attach it to the highest point of the cable machine. Now pull the rope towards your face with the backs of your hands facing inward..keep your head up towards the middle of the rope and let your arms expand when you pull. The middle of the rope should be right next to your forehead if you are doing it correctly. You can slightly bend your knees or stand up straight, depending on what feels more comfortable to you. Try face pulls and see if you feel it targeting the shoulders; if you don’t feel it in the shoulders chances are you aren’t doing it correctly.
Down below you will see a tutorial video of how to properly do the face pull incase this written explanation wasn’t clear enough to do it right.
Arnold Shoulder Press
The Arnold should press is a variation of the regular shoulder press, just adding an extra part at the end. You do the normal shoulder press and when you come down, then put your arms together in front of you in a 90 degree angle. This one is somewhat hard to explain in words exactly, but we also attached another example video below.
We hope these four shoulder workouts keep you busy enough for a few weeks of shoulder targeting, and sore to the point where your muscles start growing! Make sure to keep a proper diet to increase muscle mass and work your way to a body building physique.