The Ultimate Shoulder Workout Routine (Sets and Reps Included)

Whether you are an experienced weightlifter or a novice, finding the ultimate shoulder workout routine that provides broad and targeted exercises to improve your size and strength can be challenging.  

Therefore when trying to research and create the best shoulder workout routine, it became evident that a shoulder workout needs to incorporate flexibility and holistic compound movements with targeted delt exercises.  

The Ultimate Shoulder Workout Routine

The following article will provide top tips to understand the importance and difference between compound and isolation exercises

When designing the ultimate shoulder workout routine, you must use two workouts that include various exercises with machines, free weights, and drop sets: 

  • Compound movements for shoulder exercises
  • Targeted exercises to build the front, middle, and rear delts of the shoulders

Along with discussing the different exercises, we will also discuss the correct technique/mindset to employ when building shoulders to avoid injury.

Let’s look at the two workouts that need to be combined to become the top shoulder workout routine. Also, see these related posts Shoulder Workout Machines With Exercises and Shoulder Workouts and Back Workouts For Women.

Check the table below if you are in a hurry to see the best shoulder workout equipment we recommend.

 

Best Compound Movements for the Ultimate Shoulder Workout 😍

Best Compound Movements for the Ultimate Shoulder Workout

When designing a shoulder workout, you must incorporate compound exercises as the base of your routine, whereafter targeted delt exercises must follow your compound lifts. 

Compound exercises should form the basis of your shoulder workout to encourage holistic body movements, strength, flexibility, and a full range of shoulder movements. Click here for further details.  

While the following list is seven of the best compound exercises. For building exercises, we recommend incorporating at least two of these compound exercises before starting your targeted shoulder exercises:

  • Dumbbell scaption
  • High-incline bench press
  • Half-kneeling landmine press
  • Pullups
  • Bottoms-up kettlebell press
  • Tall-kneeling press
  • Prone Y

 

1. Dumbbell Scaption 

Dumbbell Scaption

Method: 

  • Standing tall with your shoulder blades together, a dumbbell in each hand by your side, and your glutes engaged
  • Lift the dumbbells to your sides at approximately shoulder height and in front of you at a 30-degree angle
  • Keep your movements controlled as you reverse the exercise to the starting position to complete a rep

We recommend three sets at ten reps a set.

If you don’t have dumbells to use, check out our top three below.

Preview
Best Quality
Bowflex SelectTech 552 Adjustable Dumbbells (pair)
Best Plates
Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
Best Connector Options
Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
Product Name
Bowflex SelectTech Dumbbell
Lifepro Adjustable Dumbbell
Yes4All Adjustable Dumbbells
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 52.5 pounds
Up to 25 pounds
Up to 50 pounds
Best Quality
Preview
Bowflex SelectTech 552 Adjustable Dumbbells (pair)
Product Name
Bowflex SelectTech Dumbbell
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 52.5 pounds
Interested?
Best Plates
Preview
Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
Product Name
Lifepro Adjustable Dumbbell
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 25 pounds
Interested?
Best Connector Options
Preview
Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
Product Name
Yes4All Adjustable Dumbbells
Set Of Two Dumbbells
Adjustable
Wider Weight Range
Up to 50 pounds
Interested?

 

 

2. High-Incline Bench Press 

incline bench press

Method:

  • Unlike a regular bench press that focuses on building your chest
  • A high-incline bench press is a press at a 70-degree angle that engages your shoulder muscles at a comfortable range of motion
  • Lift overhead and return to the starting position to complete a rep. 

We recommend three sets at eight reps a set.

See our top three multifunctional workout benches below if you need to get one.

Preview
Overall Best
Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
Best For Beginners
Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
Best Budget
obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
Product Name
SuperMax Adjustable Weight Bench
Marcy Adjustable Utility Bench
Obenater Workout Bench
Material
Alloy Steel
Vinyl, Foam, Alloy Steel
Alloy Steel
Max Capacity
800 Pounds
600 Pounds
300 Pounds
Item Weight
35 Pounds
51 Pounds
24.25 pounds
Item Dimensions
59 x 23.5 x 48.5 inches
64.5 x 23 x 42 inches
47 x 12 x 26 inches
Adjustable
Foldable
Overall Best
Preview
Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
Product Name
SuperMax Adjustable Weight Bench
Material
Alloy Steel
Max Capacity
800 Pounds
Item Weight
35 Pounds
Item Dimensions
59 x 23.5 x 48.5 inches
Adjustable
Foldable
Interested?
Best For Beginners
Preview
Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
Product Name
Marcy Adjustable Utility Bench
Material
Vinyl, Foam, Alloy Steel
Max Capacity
600 Pounds
Item Weight
51 Pounds
Item Dimensions
64.5 x 23 x 42 inches
Adjustable
Foldable
Interested?
Best Budget
Preview
obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
Product Name
Obenater Workout Bench
Material
Alloy Steel
Max Capacity
300 Pounds
Item Weight
24.25 pounds
Item Dimensions
47 x 12 x 26 inches
Adjustable
Foldable
Interested?

 

3. Half-Kneeling Landmine Press 

Half-Kneeling-Single-Arm-Landmine-Press

Image source: T-Nation

Method:

  • Begin this exercise by placing one end of a barbell in a makeshift/dedicated land mine, and add the appropriate amount of weight to the side of the barbell you intend to lift, thus creating a lever action.
  • Get on one knee and grip the barbell from the side that has the knee down
  • Keep your entire body engaged as you push the barbell overhead in a straight motion
  • Return to the starting position to complete a rep.

We recommend three sets per side at eight reps each.

See our top three barbells below.

Preview
Best Overall
THE STEP Club Quality 4-Weight Deluxe Barbell Set (includes the bar) by Step Fitness
Best Alternative
BalanceFrom Vinyl Standard Weight Set, 100 lbs, Black (VNL100)
Best Price
PITHAGE Barbell Set Adjustable Weights Lifting 45 LBS Fitness Exercise Home Gym
Product Name
Club Quality 4-Weight Deluxe Barbell Set
BalanceFrom Vinyl Standard Weight Set
Barbell Weight Set Adjustable Weights Lifting
Material
Alloy Steel
Multiple
Rubber
Dimensions
31.88 x 11.88 x 4.13 inches
15 x 15 x 6 inches
57 x 10.6 x 10.6 inches
Item Weight
56 Pounds
50 Pounds
44 Pounds
Best Overall
Preview
THE STEP Club Quality 4-Weight Deluxe Barbell Set (includes the bar) by Step Fitness
Product Name
Club Quality 4-Weight Deluxe Barbell Set
Material
Alloy Steel
Dimensions
31.88 x 11.88 x 4.13 inches
Item Weight
56 Pounds
Interested?
Best Alternative
Preview
BalanceFrom Vinyl Standard Weight Set, 100 lbs, Black (VNL100)
Product Name
BalanceFrom Vinyl Standard Weight Set
Material
Multiple
Dimensions
15 x 15 x 6 inches
Item Weight
50 Pounds
Interested?
Best Price
Preview
PITHAGE Barbell Set Adjustable Weights Lifting 45 LBS Fitness Exercise Home Gym
Product Name
Barbell Weight Set Adjustable Weights Lifting
Material
Rubber
Dimensions
57 x 10.6 x 10.6 inches
Item Weight
44 Pounds
Interested?

 

4. Pullups 

Pull-ups

Method: 

  • Grip the pullup bar with an overhand grip shoulder length apart
  • Keep your back straight, your abs engaged, your chest out, and your shoulders squeezed together to maximize shoulder engagement via your pullups
  • Pull your body until your chin passes the pullup bar and return to the starting position to complete a rep

We recommend three sets and ten reps a set.

See our top three pullup equipment below.

Preview
Overall Best
RELIFE REBUILD YOUR LIFE Power Tower Workout Dip Station for Home Gym Strength Training Fitness Equipment Newer Version
Best Alternative
Sportsroyals Power Tower Pull Up Dip Station Adjustable Multi-Function Home Gym Strength Training Fitness Equipment Newer Version
Best Budget
MAGIC FIT Power Tower Dip/Pull Up Station Multi-Function Workout Equipment for Home Gym Training Fitness Exercise 8 Levels Adjustable Height
Product Name
Relife Rebuild Your Life Workout Dip Station
Sportsroyals Power Tower Pull Up Dip Station
MAGIC FIT Power Tower Dip/Pull Up Station
Multi-function
Ergonomic Design
Height Adjustment
9 Levels
6 Levels
8 Levels
Backrest Adjustment
4 Positions
7 Positions
4 Positions
Construction
Sturdy Construction
Heavy-duty Construction
Sturdy Construction
Overall Best
Preview
RELIFE REBUILD YOUR LIFE Power Tower Workout Dip Station for Home Gym Strength Training Fitness Equipment Newer Version
Product Name
Relife Rebuild Your Life Workout Dip Station
Multi-function
Ergonomic Design
Height Adjustment
9 Levels
Backrest Adjustment
4 Positions
Construction
Sturdy Construction
Interested?
Best Alternative
Preview
Sportsroyals Power Tower Pull Up Dip Station Adjustable Multi-Function Home Gym Strength Training Fitness Equipment Newer Version
Product Name
Sportsroyals Power Tower Pull Up Dip Station
Multi-function
Ergonomic Design
Height Adjustment
6 Levels
Backrest Adjustment
7 Positions
Construction
Heavy-duty Construction
Interested?
Best Budget
Preview
MAGIC FIT Power Tower Dip/Pull Up Station Multi-Function Workout Equipment for Home Gym Training Fitness Exercise 8 Levels Adjustable Height
Product Name
MAGIC FIT Power Tower Dip/Pull Up Station
Multi-function
Ergonomic Design
Height Adjustment
8 Levels
Backrest Adjustment
4 Positions
Construction
Sturdy Construction
Interested?

 

5. Bottoms-Up Kettlebell Press 

Bottoms-Up Kettlebell Press

Method:

  • Hold a kettlebell with the weighted portion sitting above your hand
  • Press it straight up above your head in a full range of motion
  • Focus on pushing yourself to the ground rather than pushing the kettlebell up to engage in a full-body exercise and explosive power
  • Lockout your arms and return to the starting position to complete a rep

We recommend three sets per side at ten reps each.

 

6. Tall-Kneeling Press 

Tall-Kneeling Press

Method: 

  • Begin the exercise by getting down on both knees, engaging your glutes, and pinching your shoulders together
  • Push a kettlebell overhead in each arm by tensing your body and focusing on pushing yourself to the ground
  • Lockout your arms and return to the starting position to complete a rep

We recommend three sets per side at ten reps each.

Here are some adjustable kettlebells we recommend.

Preview
Overall Best
Yes4All 10-40lb Adjustable Kettlebell Weights/Kettlebell Weights Set – Cast Iron Kettlebell for HIIT and Cross Training Workouts
Best Alternative
Titan Fitness 10 LB – 40 LB Adjustable Kettlebell Set, Cast Iron Plates, Strength Training
Best Budget
Apex Adjustable Heavy-Duty Exercise Kettlebell Weight Set Strength Training and Weightlifting Equipment for Home Gyms APKB-5009, Grey
Product Name
Yes4All Adjustable Kettlebell
Titan Fitness Adjustable Kettlebell Set
Apex Adjustable Kettlebell
Colors
Black/Red
Black/Red
Grey
Adjustable Weight
10 to 40 Pounds
10 to 40 Pounds
20 to 50 pounds
Material
Cast Iron
Plastic
Cast Iron
Stable Bottom
Powder Coated
Overall Best
Preview
Yes4All 10-40lb Adjustable Kettlebell Weights/Kettlebell Weights Set – Cast Iron Kettlebell for HIIT and Cross Training Workouts
Product Name
Yes4All Adjustable Kettlebell
Colors
Black/Red
Adjustable Weight
10 to 40 Pounds
Material
Cast Iron
Stable Bottom
Powder Coated
Interested?
Best Alternative
Preview
Titan Fitness 10 LB – 40 LB Adjustable Kettlebell Set, Cast Iron Plates, Strength Training
Product Name
Titan Fitness Adjustable Kettlebell Set
Colors
Black/Red
Adjustable Weight
10 to 40 Pounds
Material
Plastic
Stable Bottom
Powder Coated
Interested?
Best Budget
Preview
Apex Adjustable Heavy-Duty Exercise Kettlebell Weight Set Strength Training and Weightlifting Equipment for Home Gyms APKB-5009, Grey
Product Name
Apex Adjustable Kettlebell
Colors
Grey
Adjustable Weight
20 to 50 pounds
Material
Cast Iron
Stable Bottom
Powder Coated
Interested?

 

7. Prone Y

Prone Y

Image source: Research Gate

Method:

  • Lie chest down on a bench and extend your arms forward in a Y-shape
  • Begin the movement by squeezing your shoulder blades together and lifting your arms, taking care not to engage your lower back
  • Pause for 1-2 seconds before returning to the starting position to complete a rep

We recommend three sets with each set including reps till failure.

 

Best Targeted Delt Movements for the Ultimate Shoulder Workout 🤗

Best Targeted Delt Movements for the Ultimate Shoulder Workout

Now that we have the basis of a shoulder workout (namely any pair of compound exercises above), we can look at the exercises needed to design targeted shoulder workouts for the front, middle, and rear delts. 

Because it can be difficult to visualize how and why you need to target each delt muscle, the following links provide additional information on the anatomy of delts and the importance of individual delt training to avoid injury. 

The first exercise of each targeted routine should include 1-2 warm-up sets, followed by an increase in weights slightly above a comfortable weight for the three sets of eight reps.

 

Front Delt Workout 

Front Delt Workout

The front delt workout requires the following six workouts: 

  • Smith machine overhead press 
  • Dumbbell upright row
  • Dumbbell front raise
  • One-arm cable front raise
  • Seated lateral raise
  • Single-arm standing cable reverse flye

 

1. Smith Machine Overhead Press

Smith Machine Overhead Press

Method:

  • Begin the exercise by sitting on a gym bench with back support underneath the barbell of the Smith machine
  • Hold the bar wider than shoulder-width above shoulder height while using a double overhand grip.
  • Grip the bar and press it overhead until your arms are completely locked out
  • Pause at the top and then slowly return the bar to the starting position to complete one rep

We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6.

Here are some great Smith machines you can buy.

Preview
Best Overall
Marcy Smith Cage Machine with Workout Bench and Weight Bar Home Gym Equipment SM-4008
Best Alternative
Valor Fitness BE-11 Smith Machine with Olympic Plate Storage Pegs
Best Price
IRON COMPANY Body Solid Smith Machine Powerline
Product Name
Marcy Smith Cage Machine
Valor Fitness BE-11 Smith Machine
IRON COMPANY Body Solid Smith Machine Powerline
Material
Steel
Steel
Steel
Item Dimension
98 x 59 inches
80 x 12 x 10 inches
77 x 45 x 81 inches
Weight
131 Kilograms
51 Pounds
168 Pounds
Special Features
Multiple exercises, multi-functional, removable utility bench, adjustable safety stops
Heavy-duty material, safe guided motion, versatile, knurled bar
Full lenth, heavey-duty 12 gauge square pillars, Adjustable Safeties, extra long twin carriages
Best Overall
Preview
Marcy Smith Cage Machine with Workout Bench and Weight Bar Home Gym Equipment SM-4008
Product Name
Marcy Smith Cage Machine
Material
Steel
Item Dimension
98 x 59 inches
Weight
131 Kilograms
Special Features
Multiple exercises, multi-functional, removable utility bench, adjustable safety stops
Interested?
Best Alternative
Preview
Valor Fitness BE-11 Smith Machine with Olympic Plate Storage Pegs
Product Name
Valor Fitness BE-11 Smith Machine
Material
Steel
Item Dimension
80 x 12 x 10 inches
Weight
51 Pounds
Special Features
Heavy-duty material, safe guided motion, versatile, knurled bar
Interested?
Best Price
Preview
IRON COMPANY Body Solid Smith Machine Powerline
Product Name
IRON COMPANY Body Solid Smith Machine Powerline
Material
Steel
Item Dimension
77 x 45 x 81 inches
Weight
168 Pounds
Special Features
Full lenth, heavey-duty 12 gauge square pillars, Adjustable Safeties, extra long twin carriages
Interested?

 

2. Dumbbell Upright Row

Dumbbell Upright Row

Method: 

  • Begin the exercise by gripping a dumbbell in each hand with an overhand grip and the dumbbells in front of your thighs, with your palms facing toward your legs
  • While keeping the dumbbells as close to your body as possible, pull them up to your chest in a slow, controlled motion, with your elbows flared out once they reach your chest.
  • Pause for 1-2 seconds at your chest before slowly returning the dumbbells to the starting position to complete one rep

We recommend three sets at ten reps each.

 

3. Dumbbell Front Raise 

Single-Arm Front Raises

Method: 

  • Begin the exercise with your feet hip-width apart and a dumbbell in each hand in front of your legs, with your palms facing toward your legs
  • Raise your arms in front of you in a controlled motion until the dumbbells reach shoulder height
  •  Pause for 1-2 seconds at your shoulders before slowly returning the dumbbells to the starting position to complete one rep

We recommend three sets at eight reps each.

 

4. One-Arm Cable Front Raise 

Single Arm Cable Front Raise

Method: 

  • Begin the exercise facing away from the cable, raise while gripping the hand of the cable
  • Raise slightly behind your back leg
  • Raise your arm in front of you in a controlled motion until the handle reaches shoulder height
  • Pause for 1-2 seconds at your shoulders before slowly returning the handle to the starting position to complete one rep

We recommend three sets of each side. The first set of each arm should be till failure, a second dropped set until failure, and a final dropped set until failure.

 

5. Seated Lateral Raise 

Seated Lateral Raise

Method: 

  • Begin the exercise by sitting upright on a bench (with no back support) and a dumbbell in each hand hanging by your sides, with your palms facing toward you
  • Raise your arms by your sides till they are parallel to the ground (roughly shoulder height)
  • Pause for 1-2 seconds at shoulder height before slowly returning the dumbbells to the starting position to complete one rep

We recommend two sets at ten reps each.

 

6. Single-Arm Standing Cable Reverse Flye 

Single-Arm Standing Cable Reverse Flye 

Method: 

  • Begin the exercise by standing to one side of a cable machine
  • Hold the handle of the cable machine with your outside hand and your palm facing toward you
  • Keep your elbow bent and pointing outward parallel to the ground
  • Engage your core, squeeze your shoulders together and pull the handle across your body until your arm is fully extended
  • Return the handle to the starting position to complete one rep

We recommend two sets on both sides at ten reps each.

See the top three cable machines to look into if you wish to get one.

Preview
Overall Best
XMARK Functional Trainer Cable Machine with Dual 200 lb Weight Stacks, 19 Adjustments, and Accessory Package XM-7626
Best Alternative
Body-Solid Powerline PFT100 Functional Trainer Cable Machine, Dual 160 Lb. Weight Stacks
Best Budget
Valor Fitness BD-61 Cable Crossover Station with LAT Pull, Row Bar, and Multi-Grip Pull-Up Station
Product Name
XMARK Functional Trainer Cable Machine
Body-Solid Powerline PFT100 Cable Machine
Valor Fitness BD-61 Cable Crossover Station
Weight
Dual 200 lb Weight Stacks
Two 160 lb. weight stacks
Max weight of 250 Pounds
Adjustments
19 Settings
20 Settings
17 Settings
Dimensions
86.2 x 36.2 x 8.9 inches
‎42.3 x 62.6 x 83 inches
‎80 x 7 x 7 inches
Accessories
Hand straps, long strap handles, triceps rope, short bar, long bar, leg extension leg curl strap, and ankle strap.
Chinning bar and two weight stacks.
Not Stated
Overall Best
Preview
XMARK Functional Trainer Cable Machine with Dual 200 lb Weight Stacks, 19 Adjustments, and Accessory Package XM-7626
Product Name
XMARK Functional Trainer Cable Machine
Weight
Dual 200 lb Weight Stacks
Adjustments
19 Settings
Dimensions
86.2 x 36.2 x 8.9 inches
Accessories
Hand straps, long strap handles, triceps rope, short bar, long bar, leg extension leg curl strap, and ankle strap.
Interested?
Best Alternative
Preview
Body-Solid Powerline PFT100 Functional Trainer Cable Machine, Dual 160 Lb. Weight Stacks
Product Name
Body-Solid Powerline PFT100 Cable Machine
Weight
Two 160 lb. weight stacks
Adjustments
20 Settings
Dimensions
‎42.3 x 62.6 x 83 inches
Accessories
Chinning bar and two weight stacks.
Interested?
Best Budget
Preview
Valor Fitness BD-61 Cable Crossover Station with LAT Pull, Row Bar, and Multi-Grip Pull-Up Station
Product Name
Valor Fitness BD-61 Cable Crossover Station
Weight
Max weight of 250 Pounds
Adjustments
17 Settings
Dimensions
‎80 x 7 x 7 inches
Accessories
Not Stated
Interested?

 

Middle Delt Workout 

Barbell Row

The middle delt workout requires the following six workouts: 

  • Seated dumbbell shoulder press
  • Smith machine overhead press
  • Dumbbell lateral raise
  • Machine lateral raise
  • Bent-over cable lateral raise
  • Dumbbell front raise

 

1. Seated Dumbbell Shoulder Press

How to Do a Seated Dumbbell Shoulder Press

Method: 

  • Begin the exercise sitting on a bench with an upright back support
  • Take a pair of dumbbells and place them on your knees, facing upward
  • Raise the dumbbells to your shoulders and press them overhead until your elbows lock 
  • Pause for 1-2 seconds before slowly returning the dumbbells to shoulder height to complete one rep

We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6, respectfully.

 

2. Smith Machine Overhead Press 

Smith Machine Overhead Press 

Method: 

For guidance on how to perform a smith machine overhead press, see exercise 1 under the front delt workout above.  

We recommend three sets at ten reps each.

 

3. Dumbbell Lateral Raise 

adjustable dumbbells

Method: 

  • Begin the exercise by standing shoulder-width apart, with a dumbbell in each hand by your sides and your palms facing toward you
  • Lift your arms until they lock and are parallel to the floor (roughly shoulder length)
  • Pause for 1-2 seconds at shoulder height before slowly returning the dumbbells to the starting position to complete one rep. 

We recommend three sets at eight reps each.

 

4. Machine Lateral Raise 

Machine Lateral Raise

Method: 

  • Begin the exercise by sitting toward the weights of the lateral raise machine
  • Engage your core and slowly press the cushioning of the machine by your sides with your arms/elbows until your elbows are flared at shoulder height
  • Pause for 1-2 seconds at shoulder height before slowly returning your arms to the starting position to complete one rep

We recommend three sets. The first set should be until failure, a second dropped set until failure, and a final dropped set until failure.

 

5. Bent-Over Cable Lateral Raise 

POWERLINE PCCO90X

Method: 

  • Begin the exercise, keep your knees slightly and your upper body bent over and parallel to the ground.
  • Grab the handles of each cable in a criss-cross formation
  • Pull your arms up to your sides until they are parallel to the floor and locked out
  • Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep

We recommend two sets at ten reps each.

 

6. Dumbbell Front Raise  

Single-Arm Dumbbell Front Raises

Method: 

For guidance on how to perform a dumbbell front raise, see exercise 3 under the front delt workout above. 

We recommend two sets at ten reps each.

 

Rear Delt Workout 

Rear Delt Workout

The rear delt workout requires the following six workouts: 

  • Dumbbell front raise
  • Arnold press
  • Bent-over lateral dumbbell raise
  • Reverse pec deck flye
  • One-arm cable front raise
  • Cable lateral raise

 

1. Dumbbell Front Raise 

Front Raises

Method: 

For guidance on how to perform a dumbbell front raise, see exercise 3 under the front delt workout above.  

We recommend 1-2 warm-up sets, followed by three sets of 15, 10, and 6, respectfully.

 

2. Arnold Press

Arnold Press

Method:

  • Begin the exercise by standing with dumbbells at shoulder height, your arms bent, and your palms facing toward your body.
  • Rotate your arms and elbow away from your chest to your sides until the dumbbells are in line with your shoulder and your palms facing away from you
  • Press the dumbbells overhead until they touch with your arms and elbows locked out
  • Pause for 1-2 seconds before slowly returning your arms to the starting position in a reverse motion of the entire movement to complete one rep

We recommend three sets of ten reps.  

 

3. Bent-Over Lateral Dumbbell Raise 

Bent-Over Lateral Raise1

Method: 

  • Begin the exercise, keep your knees slightly and your upper body bent over and parallel to the ground.
  • Grab a set of dumbbells and allow them to hang by your sides
  • Pull your arms up to your sides until they are parallel to the ground and locked out
  • Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep

We recommend three sets at eight reps each.

 

4. Reverse Pec Deck Flye 

Reverse Pec Deck Flye 

Method: 

  • Begin the exercise by sitting toward the weight of the reverse peck deck machine with your arms extended in front of you and grabbing the handles with your palms facing inwards
  • Slowly extend your arms to your sides until your arms and elbows lock
  • Pause for 1-2 seconds before slowly returning your arms to the starting position to complete one rep.

We recommend three sets. The first set should be until failure, a second dropped set until failure, and a final dropped set until failure.

 

5. One-arm cable front raise

One arm front cable raise

Image source: The Optimal You

Method:

For guidance on how to perform a one-arm cable front raise, see exercise 4 under the front delt workout above.

We recommend two sets aside at ten reps each.  

 

6. Cable Lateral Raise  

Single Arm Lateral Raise 2

Method: 

  • Begin the exercise by standing to one side of a cable machine
  • Hold the handle of the cable machine with your outside hand and your palm facing toward you. Let your arm hang by your side
  • Slowly extend your arm to your side until your arm locks out at shoulder height
  •  Pause for 1-2 seconds before slowly returning your arm to the starting position to complete one rep

We recommend two sets aside at ten reps each.  

 

Conclusion 😎

holistic shoulder exercises

In conclusion, it can be challenging to find holistic shoulder exercises.

However, we believe the above workouts with the correct form and variety will produce excellent results and give you the ultimate shoulder workout routine.

This will help build your shoulders the right way, effectively and safely.

Finally, we also recommend other forms of cardiovascular and aerobic exercises to improve shoulder flexibility; therefore, we advise you to research shoulder exercises you can do while swimming and rowing. 

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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