Shoulder Workout: 9 Moves To Shapely Delts
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:
Russian Twist (Weighted)12-15 reps
Alternating Dumbbell Front Raise and Upright Row10-12 reps/exercise
Jackknife Sit-Up/Tuck w/ Exercise Ball25-30 reps
Seated Bent-Over Rear Delt Raise (Performed standing)12-15 reps
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
Triset 2: 3-4 working sets, rest 30-60 seconds between sets
Triset 3: 3-4 working sets, rest 30-60 seconds between sets
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!
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.
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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.
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.
^ "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.
Agreed on upright rows, for a better move that involves similar external rotation without the possible harm to your shoulder try face pulls.
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! :)
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.
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.
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.
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.
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! =)