100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Shoulder Workout: 9 Moves To Shapely Delts

Round, shapely shoulder caps make our waists look smaller and our summer tank-tops fit better. Here’s the workout you need to build your own pair of sexy, summer shoulders!

With summer right around the corner, the weight room at your local gym is sure to be a madhouse: men lined up to bench press their pecs to beach-worthy perfection and women squatting their glutes to bikini glory.

All the while, everyone is buzzing about the latest "trick" for six-pack abs. Unfortunately, no matter how hard we all work on these "beach" muscles, lacking in one area means our physique isn't complete.

If you want a physique that commands attention, a sexy set of shoulders is where it's at. Broad, defined shoulders look powerful and beautiful. They also look great displayed in strapless dresses, tank tops, or bikinis.

A bonus to well-built, shapely delts is that they can help make our waists appear even more fit and slim. Oh, I know what you're wondering: "I can achieve the illusion of having a smaller waist simply by putting in some extra work on shoulder day?" Yes!

Strong, defined shoulders bring a sort of balance and poise to your fit physique. Rounded delts cap off a fit body, help you exude fitness from head to toe, and make your posture more commanding. Who doesn't crave that? Having good shoulder development is also crucial to assisting back and chest lifts, plus improving your overhead lifts.

You can wish for great shoulders all day, but that won't do you any good. What you need is an actual workout to help you get them. So here it is:

JJ's Shoulder Shred Workout

    For this shoulder workout, I have also included cardio bursts and ab exercises. All movements will be performed in tri-sets. Your heart rate should remain elevated throughout the workout so you can torch some extra calories while you're blasting your shoulders to sexy, shredded perfection.

    Triset 1: 1 warm-up set, 3-4 working sets, rest 30-60 seconds between sets

  • Arnold Dumbbell Press Arnold Dumbbell Press

    Arnold Dumbbell Press

    12-15 reps
  • Russian Twist Russian Twist

    Russian Twist (Weighted)

    12-15 reps
  • Overhead Medicine Ball Slam Overhead Medicine Ball Slam

    Overhead Medicine Ball Slam

    1 minute (Substitute jump rope, if you prefer.)
  • Triset 2: 3-4 working sets, rest 30-60 seconds between sets

  • Alternating Dumbbell Front Raise and Upright Row Alternating Dumbbell Front Raise and Upright Row

    Alternating Dumbbell Front Raise and Upright Row

    10-12 reps/exercise
  • Burpees Burpees

    Burpees

    12-15 reps
  • Jackknife Sit-Up Jackknife Sit-Up

    Jackknife Sit-Up/Tuck w/ Exercise Ball

    25-30 reps
  • Triset 3: 3-4 working sets, rest 30-60 seconds between sets

  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    12-15 reps
  • Double Kettlebell Windmill Double Kettlebell Windmill

    Double Kettlebell Windmill

    15 reps/side
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise (Performed standing)

    12-15 reps

    Note:
    For extra muscle confusion, try using single-arm variations of these movements. It may take a few extra minutes to perform the workout doing single-arm movements, but results are always worth the extra effort!

Now It's Your Turn ///

You'll never get those shoulder caps just sitting there—hit the gym! Give this workout your best effort and let me know how it goes.


Bookmark and Share

Related Articles

About The Author

Internationally published fitness model, fitness writer, and certified personal trainer Jen Jewell has maintained a passion for staying active...

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
6.4

Out of 10
Good
5 Ratings

17

Comments

Showing 1 - 17 of 17 Comments

(5 characters minimum)

      • notify me when users reply to my comment
liuzhoudragon

Rep Power: 0

  • rep this user
liuzhoudragon

if I am not mistaken russian twist are much more a core exercise and the upright row has a reputation for damaging the shoulder and is a generally disliked exercise by many bodybuilders, Dorian Yates for example hates it.

Apr 23, 2013 6:23pm | report
Critter5592

Rep Power: 0

  • rep this user
Critter5592

Yeah I don't see how russian twist would effect your shoulders, maybe the way she is holding the weight so far out... and I would agree, Upright Rows just feel like you are murdering your shoulders in the wrong way every rep.

Apr 23, 2013 7:38pm | report
Sparko89

Rep Power: 0

  • rep this user
Sparko89

^ "For this shoulder workout, I have also included cardio bursts and ab exercises".
Cuz she wants you looking sexy in your strapless dresses AND bikinis.

Apr 24, 2013 3:24am | report
JFort93

Rep Power: 0

  • rep this user
JFort93

Agreed on upright rows, for a better move that involves similar external rotation without the possible harm to your shoulder try face pulls.

Apr 24, 2013 5:34am | report
fitnessjewell

Rep Power: 0

  • rep this user
fitnessjewell

Thank you all for checking out the article/workout and providing feedback. In terms of any debate concerning upright rows, I can see why some would say the exercise has become frowned upon by some. However, this has a lot to do with how the exercise is performed. If an upright row is performed in the traditional 'bodybuilder' sense, using a barbell and pulling the elbows up very high (above shoulder level) you can be at greater risk of injury and it can be uncomfortable and awkward for your wrists as well. However, when using dumbbells- as my workout instructs, you have greater control and your elbows should only lift to shoulder level, not above, allowing you to focus more on form and limiting a risk for injury. Of course, if you have suffered from any previous shoulder injuries, always be mindful of that and cautious whenever training shoulders. :)

As for the addition of the abs movements, such as the Russian Twist, yes, Sparko89 is correct- I have included them as an added bonus and effective ab workout to add into this shoulder shred circuit. Hope that helps! Enjoy! :)

Apr 24, 2013 10:15am | report
jwethall

Rep Power: 0

  • rep this user
jwethall

Been doing upright rows for years, never had a shoulder injury. If you're using good form, proper preload, and controlled motions, you should be fine.

Apr 24, 2013 12:05pm | report
corebound

Rep Power: 0

  • rep this user
corebound

Been doing upright rows on the cable machine with the ropes as an alternate to bar/dumbells. It works very well, and allows a better range of movement for your wrists and shoulders. I have intermittent shoulder issues and I can still throw these in without aggravating my shoulders.

Sep 30, 2013 12:58pm | report
XxmetallicaxX

Rep Power: 0

  • rep this user
XxmetallicaxX

Gotta agree with the upright rows as well, I thought I read awhile back that is isn't a natural way for you shoulders to perform

Apr 24, 2013 2:13am | report
dsgb610

Rep Power: 0

  • rep this user
dsgb610

Nothing wrong with upright rows guys

Apr 24, 2013 6:32am | report
vijayendra29

Rep Power: 0

  • rep this user
vijayendra29

I have never had any problems with upright rows .. may be I am not that big of a bodybuilder ... given proper weight and control nothing would ever hurt you IMO

Apr 24, 2013 11:56am | report
NaturallyGood

Rep Power: 0

  • rep this user
NaturallyGood

Agreed. Improper form and/or excess weight is a major factor with any shoulder exercise and can cause injuries.

Variety is a key to success, so if you can properly manage upright rows you should include them in the rotation.

Apr 24, 2013 12:54pm | report
ImJakeBro

Rep Power: 0

  • rep this user
ImJakeBro

Upright rows do tend to kill my shoulders but that's because ive got bad joints but I find that using a cable isn't that bad on them.

Apr 25, 2013 2:01pm | report
Patriots4Life

Rep Power: 0

  • rep this user
Patriots4Life

Upright rows are fine if you control your elbows and squeeze at the top, I've never had an issue with them...but I've seen plenty of people in the gym raise their elbows too high and walk away with pain.

Apr 26, 2013 8:33am | report
siddhant007

Rep Power: 0

  • rep this user
siddhant007

actually russian twist i dont think it is risky because if u re performing in proper form with moderate weight then it won't injured u

May 6, 2013 1:34am | report
TheBeardedDread

Rep Power: 0

  • rep this user
TheBeardedDread

Most of my favourite exercises are row type pulling movements, and I've never had a problem with upright rows.

Jul 25, 2013 3:51pm | report
Chris3323

Rep Power: 0

  • rep this user
Chris3323

NICE!

Nov 11, 2013 1:21pm | report
TiffanyBax

Rep Power: 0

  • rep this user
TiffanyBax

Guten Morgen Aus Deutchland! This is a great article. As for the comments about upright rows, keep in mind that correct form is everything. If you're lifting heavy, and your form isn't correct, then it could very well cause damage. That's with any exercise. Focus on breathing and form and you're golden! =)

Apr 15, 2014 11:49pm | report
Showing 1 - 17 of 17 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com