This three-move mass-building shoulder workout will exhaust your shoulder muscles for speedy new growth.
Rest for two to three minutes between exercises and for one minute between sets. Maintain good form throughout and don't use momentum to complete reps. Warm up with 10 easy minutes on a rowing machine and away you go.
If you want more shoulder sessions, browse our selection of shoulder workouts.
1 Neutral-grip shoulder press
Sets 3 Reps 8
Target front and mid-shoulders
Why it works Using a neutral grip avoids placing vertical pressure on the vulnerable part of the shoulder joint. This move starts the workout with a big, mass-moving exercise when the most energy is available for the greatest muscle fatigue.
How:= Brace your core and keep your lower back unstressed. Keep your palms facing each other. Press up explosively. Pause at the top to stabilise the weight.
2 Quarter-rep lateral dumbbell raise
Sets 3 Reps 10 each side
Target mid-shoulders
Why it works By stopping halfway through the lowering contraction and starting again from there, you maintain greater tension with less weight, increasing the training effect.
How Pause for a second halfway through the lowering phase. Lift the weight straight up and out in line with your shoulders. Don’t lift the weight above shoulder height.
3 Straight-arm dumbbell kick-back
Sets 2 Reps 10
Target rear shoulders
Why it works The rear shoulders are often missed out of workouts completely because they’re hard to target. This move hits them individually, allowing you to concentrate on working them hard.
How Brace your core and lock your torso in place. Use a weight that you can control properly. Hold at the top of the rep for two seconds. Lower slowly for extra tension.
4 Shoulder stretch
Put both hands behind your back and grasp one with the other. Pull your shoulders back and pull your hands apart until you feel the stretch in your shoulders. Hold for ten to 30 seconds and repeat five times.
