Kettlebells are one of the best pieces of equipment for full-body workouts. With just a handful of moves, you can engage multiple muscle groups, improve your coordination and burn some serious calories. However, kettlebells can be just as effectively used to target specific muscle groups, such as your shoulder muscles. 

This workout from Christian Vila, the founder of Brighton Kettlebells and one of the best kettlebell trainers in England, focuses on your shoulders, directly and alongside other upper-body muscles. 

It’s a kettlebell shoulder workout that’s especially well suited to beginners, because it will put your shoulders through their paces and help you improve your overall kettlebell technique. “Try the workout, once a week, for six weeks before progressing,” says Vila.

How To Perform This Kettlebell Shoulder Workout

How you program the following workout will depend on your fitness goals. “If you’re training for intensity and fat loss, try 30 seconds of each exercise and rest for 20 seconds before progressing to the next, using a weight which allows you to complete each repetition with good form,” says Vila. 

If your primary goal is to build muscle and increase strength, try three sets of 6-8 reps of each exercise, before moving to the next. 

“Weight-wise, I’d recommend 8kg to 12kg for beginners,” says Vila. However, always select a weight that allows you to complete all of the repetitions with good form. 

Always prioritize form over intensity and make sure you’re able to maintain good grip throughout the workout. If the handle gets too slippery, you may try wearing weightlifting gloves or rubbing some chalk or liquid chalk on your hands.

Kettlebell Shoulder Workout Warm-up

The shoulders are one of the most mobile and complex joints in the body. It’s easy enough to strain them with simple daily tasks (think about the time you or someone you know woke up with shoulder pain just by sleeping wrong), never mind when using such an unstable piece of equipment as kettlebells. To minimize your risk of injury and get the most out of your workout, make sure to warm up beforehand.  

“Before jumping into the workouts, complete 5-10 minutes of cardio, such as a jog, row or cycle to warm up the whole body,” says Vila. This will increase your heart rate and the blood flow to the muscles. “Then, follow this with the following mobility routine to further prepare the shoulders for the work to come,” says Vila. 

Shoulder warm-up exercises, such as shoulder rolls, arm swings and band pull-aparts will help increase the temperature and mobility of your shoulder muscles, tendons and ligaments. “Remember mobility is a big part of shoulder health and strength, allowing you to work through a full range of motion in each exercise,” says Vila. 

Beginner Kettlebell Shoulder Workout

1 Kettlebell halo 

“This move promotes mobility around the shoulder girdle, warming up the muscles for the work to come,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell by the sides of the handle upside down in front of your chest. Bring the weight over your right shoulder, round the back of your head and over your left shoulder to the start. 

“Try to keep the kettlebell close to your head all the way around, with your elbows tucked in, concentrating on how far down you can lower the kettlebell behind the head,” says Vila. Keep your core engaged throughout the entire movement, and make sure you don’t sway or tilt to the side. 

2 Kettlebell shrug

The kettlebell shrug is a simple, yet very effective, exercise to strengthen your trapezius, a large muscle group stabilizing the shoulder joint. “You will feel your traps burning towards the end,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell in both hands in front of you. “Raise your shoulders towards the ears without bending your arms,” says Villa. Pause, then lower your shoulders under control, stretching your shoulder muscles at the bottom of the movement. Don’t hunch your back or tense up your neck muscles.

3 Kettlebell front raise

“The kettlebell front raise will target the anterior (front) head of the shoulders,” says Vila.

Stand with your feet shoulder-width apart, holding the kettlebell with both hands. “With straight arms, raise the kettlebell until you can see through the hole in the handle in front of your head. Be sure to prevent any rocking of the body to stop you from using your back muscles,” says Vila. 

4 Two-handed kettlebell press

The all-time best move for shoulder strength—but with a single kettlebell. “Two hand overhead presses will build confidence in holding a weight above your head, and target the whole shoulder girdle,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell by the sides of the handle upside down in front of your chest. Brace your core, then extend your arms above your head. “Keep your knees slightly bent throughout and your elbows tucked in, locking out your arms at the top of the movement,” says Vila. “Slowly lower the weight to chest level.”

5 Kettlebell swing

The quintessential kettlebell exercise, the swing primarily targets the muscles of your posterior movement chain, the muscles down the back of your body. However, your shoulders will also have to put in the work. “This move uses the posterior (rear) shoulder head to prevent the kettlebell from pulling you forward,” says Vila. 

Stand with your feet wider than shoulder-width apart, holding the kettlebell handle in both hands. Brace your core, retract your shoulders and push your hips back to pull the weight between your legs, keeping your arms and back straight. Thrust your hips forward to swing the kettlebell up to eye level. Control the descent and hinge straight into the next rep.

“Initiate the movement with explosive hip extensions, with a slight bend at the knee. Beware not to squat too much, or use your shoulders like you did in the front raise—allow your hips to do the work, while keeping the shoulders retracted,” says Vila. 

6 Kettlebell clean

The kettlebell clean is a dynamic movement that trains shoulder stability, coordination and balance, and it’s one of the most important kettlebell exercises to master. “This move not only teaches you how to rack the kettlebell, ready for single shoulder presses but will train the upper back and rear shoulder heads, which are essential for full shoulder development,” says Vila.

Stand with your feet shoulder-width apart and the kettlebell between your feet. Push your hips back and reach down to hold the handle. Swing the kettlebell between your legs, then thrust your hips forward and shrug the kettlebell up, keeping it close to your body. Rotate your wrist and slide your forearm under the kettlebell. Reverse the movement to the start. 

“Be explosive as you guide the kettlebell from the floor to the rack position, neatly landing the kettlebell on the back of your forearm. Keep your elbow tucked in, before guiding the kettlebell down to the floor,” says Vila.

7 Kettlebell upright row

“If you’re a regular gym-goer, this will feel familiar,” says Vila. Upright rows are typically done with a barbell, but the kettlebell version feels easier on the wrists and arms.  

Stand with your feet shoulder-width apart, holding the kettlebell in both hands in front of you. “Take the kettlebell from a full hang at your hips to your chin, leading with the elbows and keeping the kettlebell close to your body. Keep your knees slightly bent to protect your back and to prevent rocking of the body,” says Vila. Keep your core braced throughout. 

About Our Expert

Free-weight exercises form the foundations of most shoulder workouts. The overhead press, lateral raise and upright row are just three moves that help build upper-body strength and sculpt the V-shaped physique bodybuilders seek. 

But to take your shoulder workouts tothe next level, you may want to set aside your trusty dumbbell shoulder workout in favor of cable machine exercises. This imposing contraption of weight plates, pulleys and handles can feel a tad intimidating at first, but once you know how to use it, it’s well worth making a trip to the gym for. 

Cable shoulder workouts are perfect for developing functional movement patterns and sculpting impressive deltoids—the group of muscles surrounding the shoulder joint—no matter whether you’re a beginner or a veteran weightlifter. 

So if you’re ready to put your shoulder to the wheel, we have three cable shoulder workouts that will help you build strong, injury-proof shoulders in no time. If you’ve never used the cable machine to train your shoulders before, start your journey with the beginner workout and as you become more confident, graduate to the intermediate and then advanced workouts.

How To Warm Up Your Shoulders

Cable machine exercises are great tools to reduce risk of injury, but you still need to warm up thoroughly before using them as they can put your limbs and joints in new positions they’re not used to. That’s also why it’s also wise to start light and add weight very gradually. 

To minimize your risk of injury, use a combination of dynamic stretches—movements that take your joints through a full range of motion, such as arm swings and shoulder rolls—and gentle resistance band shoulder exercises, such as band pull-aparts. 

Make sure to mobilize your shoulders through all planes of movement, including flexion (backward and forward), abduction and adduction (sideways) and rotation (twisting). 

Before you attempt an exercise, groove the movement with one or two sets with a very light load. If you feel any pain or niggles, you might have an existing strain or injuries that need attending to before diving into these workouts. If everything feels good, then you’re ready to start adding weight. 

For more advice on how to prepare your shoulders for action, check out these eight shoulder warm-up exercises that’ll help kick-start your upper-body workouts. 

Beginner Cable Shoulder Workout

If you’ve never attempted a cable shoulder workout before, lay off heavy weights and complicated movements for now. Even if you’ve mastered your dumbbell shoulder raises, you may be surprised how different these exercises feel when they’re done on the cable machine. Instead, focus on improving your form and developing good body awareness.

For each exercise, pick a weight that you can comfortably complete 12-15 repetitions with and rest for 15-30 seconds between sets. Pay attention to the attachment required for each lift, noted in brackets after each exercise. 

1 Seated cable shoulder press (long revolving bar)

Sets 3 Reps 12-15 Rest 15-30sec 

Sit on a bench facing the cable machine and take note which anchor points are located at approximately your shoulder level. Stand up, then set both ends of the long revolving bar at these anchor points. Sit down on the bench with the bar located in front of your chest, grasp it with both hands using an overhand grip, palms facing away from you. Keeping your back straight and core muscles engaged, press the bar overhead until your arms are fully extended. Slowly return to the starting position. 

2 Cable lateral raise (stirrups)

Sets 2 Reps 12-15 each side Rest 15-30sec 

Set the stirrup attachment at the lowest anchor point. Holding the stirrup in your right hand, position yourself sideways to the machine, so the cable runs in front of your body. Keeping your back straight and core engaged, slowly raise your arm to the right. Once your hand reaches shoulder level, slowly lower the arm to the starting position. Maintain a slight bend in your elbow throughout the entire movement. After all reps are completed, swap sides and repeat. 

3 Cable front raise (short revolving bar)

Sets 3 Reps 12-15 Rest 15-30sec 

Set the short revolving bar at the lowest anchor point. Facing away from the machine, with the cable running between your legs, then grab the bar with both hands using an overhand grip, palms facing down. Keeping your back straight, arms extended and core muscles engaged, raise the bar to shoulder level. Slowly return to the starting position. Maintain a slight bend in your elbow throughout the movement.

4 Cable internal shoulder rotation (stirrups)

Sets 2 Reps 12-15 each side Rest 15-30sec

Set the stirrup attachment at an anchor point in line with your belly button. Grasp the handle and stand side-on to the cable machine, holding the stirrup in the hand closest to the cable machine. Bend your elbow to 90° and pin your upper arm to your torso. With your upper arm glued to your side, rotate your forearm your body. Keep your back straight and core muscles engaged. Slowly return to the starting position. Do all your reps on one side then change sides.

5 Cable external shoulder rotation (stirrups)

Sets 2 Reps 12-15 each side Rest 15-30sec

Set the stirrup at an anchor point in line with your belly button. Holding a handle in your right hand, position yourself sideways to the cable machine, so the cable runs across the front of your body. Bend your elbow to 90° and pin your upper arm to your torso. With your upper arm glued to your side, rotate your forearm away from your body. Keep your back straight and core muscles engaged. Slowly return to the starting position. Do all your reps on one side then change sides.

Intermediate Cable Shoulder Workout

Once you get the hang of the cable machine, you can progress to heavier lifts and more complex movements. Note, however, that more resistance will challenge your core muscles to help maintain your posture during each exercise. If you find that you need to jerk the cable or sway your upper body to complete the set, it’s a sign you need to lower the weight.   

For each exercise, select a weight that you can comfortably complete 8-12 repetitions with and rest for 30-60 seconds between sets.

1 Standing cable shoulder press (long revolving bar)

Sets 3 Reps 8-12 Rest 30-60sec

Set both ends of the long revolving bar at the anchor points in line with your shoulders. Facing away from the machine, stand with the bar in front of you and grab it with both hands using an overhand grip, palms facing away from you. Keeping your back straight and core muscles engaged, press the bar overhead until your arms are fully extended. Slowly return to the starting position.

2 Cable face pull (rope)

Sets 3 Reps 8-12 Rest 30-60sec

Set the rope attachment at an anchor point at eye level. Grab the rope ends with both hands so that your thumbs point to the floor, and extend your arms in front of you. Pull the handles to either side of your face, then rotate your forearms until vertical. To maintain balance, lean back with your weight in your heels and keep your core muscles engaged. Slowly return to the starting position.

3 Cable upright row (long revolving bar)

Sets 3 Reps 8-12 Rest 30-60sec

Set both ends of the long revolving bar at anchor points in line with your knees. Using an overhand grip, palms facing you, grasp the bar with your hands shoulder-width apart, then stand upright. Keeping your back straight and core muscles engaged, pull the bar straight up until level with your upper chest. Make sure that your elbows are always higher than your wrists and that you keep the bar close to your body throughout. Slowly lower the bar until your arms are straight, then repeat. 

4 Cable flye (stirrups)

Sets 3 Reps 8-12 Rest 30-60sec

Set the stirrups at anchor points in line with your shoulders or slightly higher. Grasp each handle to brace the weight, then step away from the cable station and adopt a split stance to provide stability. Maintaining a slight bend in your elbows throughout, bring the handles together in front of your chest. Pause, then slowly return your hands to the starting position. Keep your back straight and core muscles engaged throughout the entire movement. Switch feet halfway through each set. 

5 External rotation in 90˚ abduction (stirrups)

Sets 3 Reps 8-12 each side Rest 30-60sec

Go very light with this one. Set one stirrup at chest height. Facing the machine, grasp the handle using an overhand grip, palm facing away from your body. Start with your arm raised out to the side of your body and your elbow bent to 90˚, with your elbow level with your shoulder and forearm parallel with the floor. From here, rotate your forearm to vertical. Pause, then slowly rotate your forearm back to the start. Do all your reps on one side then change sides.

Advanced Cable Shoulder Workout

Advanced exercisers can take full advantage of cable machine. If you have sufficient strength and mobility in your shoulders, don’t shy away from heavy lifts, complex movements and isometric holds—embrace the variety and see your shoulder size and strength soar. 

For each exercise, perform a light warm-up set of 8 to 12 repetitions, then progress to heavier weights for each working set. Rest for two minutes between the heavy sets.

1 Cable standing shoulder press (stirrups)

Sets 3 Reps 4-8 Rest 2min 

Set both stirrups at the lowest anchor points. Facing away from the machine, stand with the bar in front of you and grab it with both hands using an overhand grip, palms facing away from you. Keeping your back straight and core muscles engaged, press the bar overhead until your arms are fully extended. Slowly return to the starting position.

2 Cable Y raise (stirrups)

Sets 3 Reps 4-8 Rest 2min

Set the stirrups at the lowest anchor points. Grasp the right stirrup in your left hand and the left stirrup in your right hand. Standing between the cable towers, bring your arms down so your hands are crossed in front of your body. Keeping a slight bend in your elbows, pull the cables up and back until your body resembles a letter Y. Slowly return to the starting position. Avoid rounding your shoulders, hunching your back or tilting your body backward. Start light and build the weight up gradually.

3 Cable twisting overhead press (stirrups)

Sets 3 Reps 4-8 Rest 2min

Set the stirrups level with your belly button. Facing the cable machine, grasp the handle with an overhand grip, palm facing you, then stand in a wide stance with your free hand placed on your hip to help maintain your balance. Bring the stirrup to your upper chest level. Brace your core, then press the handle up and across your body until your arm is fully extended while slightly rotating your torso. This rotation will recruit more muscles around your shoulder than a traditional overhead press. Slowly return to the starting position.

4 Cable lateral raise hold (stirrups)

Sets 2 Reps 4-6 each side with a 5sec pause Rest 2min

Set the stirrup attachment at the lowest anchor point. Holding the stirrup in your right hand, position yourself sideways to the machine, so the cable runs in front of your body. Keeping your back straight and core engaged, slowly raise your arm to the right. Once your hand reaches shoulder height, pause for five seconds, then slowly lower the arm to the starting position. Maintain a slight bend in your elbow throughout the entire movement. Change sides after you complete each set. 

5 Cable front raise hold (stirrups)

Sets 2 Reps 4-6 per side with a 5sec pause Rest 2min

Set the stirrup at the lowest anchor point. Facing away from the machine, grasp one handle with an overhand grip (palm facing behind you). Keeping your back straight and core muscles engaged, raise your arm in front of you. Once your hand reaches shoulder height, pause for five seconds, then slowly return to the starting position. Maintain a slight bend in your elbow throughout the entire movement. Change sides after you complete each set. 

I’m rarely happier than when I’m working out, so I do it rather a lot. What I don’t (and really should) do so religiously is prioritize my recovery. 

This got me wondering: How do top athletes manage to train twice a day (or more) without burning out? 

Someone who trains harder than most is elite CrossFit athlete Noah Ohlsen. Alongside taking care of the fundamentals of recovery—a healthy diet and plenty of high-quality sleep—he boosts his recuperation efforts by following mobility routines from stretching app Pliability.

This, he says, is a “non-negotiable element of my daily routine” which helps him stave off injuries and improve his recovery.

The routine below is Ohlsen’s favorite for days when his shoulders and neck feel tight after training. That’s a feeling I’m familiar with, with CrossFit training combined with hours spent at my laptop resulting in an almost constantly stiff neck, so I decided to give it a go. Here are my thoughts, as well as instructions on how you can try it yourself.

How To Do Noah Ohlsen’s Mobility Routine

I used Pliability’s follow-along video to complete this routine (it’s in Pliability’s Shoulder And Neck Stress Relief pathway, if you need help finding it in the app). You can also use the instructions below to complete the session under your own steam. 

1 Self-cervical fascial mobilizations

Time 90sec each side

How to do it Kneel on your yoga mat, sitting on your heels. Place the fingers of your right hand on the left side of your neck, just above your collarbone. Gently press down with your fingers and look up and to the right. Hold this for a few seconds, then release the tension by bringing your head back to the starting position. Continue until the 90 seconds is up, then repeat on the other side.

How I found it This one took me a little while to get used to, and at first the biggest stretch I felt was in my quads (the effect of the kneeling position after a series of heavy barbell squats earlier in the week). 

I eventually found the movement that caused a stretch down the back and side of my neck, and made sure to look at the same point on the ceiling as I repeated the stretch.

2 Cross arm adduction

Time 90sec each side

How to do it Reach your right arm across your body, keeping it as relaxed as possible. Use your left forearm to hug it towards your chest. Inhale and exhale slowly. As you inhale, release tension on the arm, then when you exhale pull it closer towards your body. Continue until the 90 seconds is up, then repeat on the other side.

How I found it This was my favorite stretch of the lot. It brought back fond memories of my PE teachers’s warm-up routines, but 20 years and however many weight training sessions later I found it felt very different. There was a deep and enjoyable stretch in my lats and the back of my shoulder, and as the seconds ticked by I was able to pull the arm across my body further into my chest. 

I felt fantastic afterwards too. I’ve recently been dealing with light twinging and tightness in the front of my shoulders. It tends to flare up when my arm is extended upwards, but after this shoulder stretch I enjoyed far more freedom of movement around the joint without discomfort. 

3 Chin tuck

Time 90sec

How to do it Sit on the floor with your legs extended. Move your chin in towards your neck so your ears sit over your shoulders. Hold this position for one deep breath then release.

How I found it Prepare yourself, this one looks and feels a bit odd. It’s not the most flattering of movements, essentially asking you to create as many double chins as possible. I found it also produced a strange cramp-like sensation underneath my jaw, but

I’m glad I did it. After spending hours at my laptop or on my phone each day, my head tends to drop forward at every opportunity. The chin tuck can help develop neck strength to help you keep your head aligned with your spine. 

4 Glute bridge lat press-down

Time 90sec

How to do it Lie on your back with your knees bent and your feet flat on the floor and hip-width apart. Position your arms by your sides with your palms facing down. Flatten your lower back into the floor using your abdominals. Press through your heels to lift your hips until your torso and thighs form a straight line, and press your arms into the floor to engage your lats. Hold this position for one second, then lower your hips to the floor under control.

How I found it I really liked this one. Working out at home during lockdown showed me how hard it is to work your back muscles without equipment, but this move cleverly engages the lats. I was surprised to find just how effective it was too, with these large back muscles feeling like they had been put to work after just 90 seconds of the exercise.

The Result

This routine promises a lot off the back of just four moves and 10 minutes. The Pliability team said benefits include “enhanced shoulder and neck mobility, improved upper-body workout performance, reduced risk of injuries, increased overall training effectiveness and enhanced athletic longevity”.

Given that I only did the session yesterday, I can’t speak to athletic longevity, but I did notice some of the effects in my next workout. 

My shoulders felt like they were able to move more freely, particularly in the overhead position which had been causing me some discomfort. As a result, I was able to do kipping gymnastics drills while hanging from a bar without feeling restricted.

I felt slightly less tension in my neck too, although it was still pretty stiff, but hey, it’s probably unfair to expect a 10-minute routine to fix nearly a decade of days bent over a laptop, right?

Pliability has shared more routines with Coach. There’s this mobility routine put together by Cody Mooney, Pliability’s director of performance. Mooney also contributed these mobility exercises for hips, and finally there’s CrossFit star Emma Lawson’s mobility routine.

When Arnold Schwarzenegger moved to America in 1968, he assumed he’d be a shoo-in for his first bodybuilding title on US soil, but one man got between him and the Mr Universe title: Frank Zane. 

“It was all about being big with [Schwarzenegger],” Zane told camera crews filming the Arnold Netflix documentary. “Landing in this country for the first time, he’d been defeated by, in his words, ‘a chicken with 17-inch arms’. That really bothered him.”

Zane would go on to become one of the all-time bodybuilding greats, securing three consecutive Mr Olympia titles between 1977 and 1979.

In a recent blog post on his site FrankZane.com, he wrote about the pull/legs/push Growth Program he used to train during this time, which he found “very successful for adding muscle mass during those years that I was at my best”. 

So naturally I decided to give it a try, taking the chest, shoulders and triceps workout for a spin at a nearby gym. This and many more workouts have been detailed in The Workouts: Personal Training Diaries by Zane.

How To Do Frank Zane’s Growth Program Push Workout

1 Bench press 

Sets 5 Reps 12, 10, 8, 6, 4, 2

Zane writes that he used “a shoulder-width grip to put more emphasis on the pecs, front delts and triceps”. He would avoid locking out at the top of each rep, employ slow eccentrics (the lowering phase) to increase time under tension, and perform doorway stretches after each set. Treat all exercises with descending reps in this workout as pyramid sets, aiming to increase the weight you’re lifting with each set. 

2 Incline dumbbell bench press 

Sets 4 Reps 10, 8, 6, 4-6

Zane would adjust a bench to roughly a 70° angle, then lower this angle with each set.

3 Decline dumbbell flye 

Sets 3 Reps 12, 10, 8

Zane set the bench at a -10° angle for this exercise.

4 Dumbbell pull-over

Sets 3 Reps 12, 10, 8

Zane’s reason for including this move was targeting the serratus anterior, a chest muscle found on either side of the ribcage. “It also expanded my ribcage, pumped up my lower pecs, and really developed the posterior head of my triceps,” Zane writes. Between sets he would do a single-arm overhead stretch.

5 Close-grip bench press

Sets 3 Reps 12, 10, 8

After each set Zane would do a stretch which involved reaching both arms behind his back. 

6 Single-arm overhead dumbbell extension

Sets 3 Reps 12, 10, 8 each side

Meticulous in his approach to maximizing his muscle-building potential, Zane suggests a few form tweaks to improve this exercise. “I’d hold onto a support and lean slightly backward, making sure to let the weight down deeply behind my back then, keeping my upper arm close to my head, not quite lock out at the top of the exercise,” he writes.

7 V-grip triceps press-down 

Sets 3 Reps 12, 10, 8

At the bottom of each rep, “hold the contraction for a full second,” Zane writes.

8 Dumbbell reverse flye

Sets 3 Reps 12, 10, 8

Pick up a pair of “not-so-heavy dumbbells” for this exercise. “I had already worked the front delts with the pressing exercises, so all that was left was an exercise for the rear delts and something for the side or lateral heads [of the deltoids—the largest muscles in the shoulder]”, Zane writes. 

9 Single-arm cable lateral raise

Sets 3 Reps 12

Zane would sometimes perform all three sets with alternating arms, not taking any rest between them.

Five Things I Learned Doing Frank Zane’s Push Workout

1. Build Your Workout Around The Big Three

I really enjoyed Zane’s plan. Not only will it help you pack on mass using hypertrophy training principles like pyramid sets and 6-12 rep ranges, but it also begins each training day with a powerlifting staple—a surefire way to build strength. 

“This routine helped me grow because I incorporated one (modified) powerlifting movement into each workout,” Zane writes. 

The pull day starts with a deadlift, the leg workout kicks things off with six sets of a heavy barbell back squat, and the push session I tried opens with some good ol’ bench press. 

This gave me the opportunity to lift heavy (for me, at least), finishing with two reps at 220lb/100kg. And a heavy bench session is usually a good time. 

Zane sticks with multi-muscle compound exercises like the incline dumbbell press and close-grip bench press for much of the rest of the workout too, shifting to more targeted isolation moves like the single-arm overhead dumbbell extensions as the session progresses.

2. Free Weights Can Get The Job Done

Modern bodybuilders tend to use weights machines—Chris Bumstead recently shared one of his pre-Olympia chest workouts, which featured cable machines, a pec deck, multiple chest press machines and more, as well as dips and dumbbells. 

But Zane’s competing physique goes to show that free weights can still be incredibly effective. Using Zane’s selection of push exercises I was able to hit my chest, shoulders and triceps from a variety of angles to help me develop their strength and size, all without the help of specialist equipment.

3. More Volume Isn’t Always Better

I’ve also tried Arnold Schwarzenegger’s two-hour chest and back workout and there are a couple of stark differences between the two in the overall volume and intensity. 

Arnold’s mammoth upper-body pump session has more than 50 working sets. Zane’s has less than 30, taking me about 80 minutes. 

Discussing his standard pull session, Zane writes: “This gave me a total of 15 sets for back, nine for biceps, and four for forearms, adding up to 28 total sets in the workout, which proved to be enough for growth.”

There is no pointless volume. Everything in the workout serves a purpose, such as the dumbbell pull-overs targeting the serratus anterior. 

Arnold’s routine was also dominated by supersets, rather than Zane’s straight sets approach, leading to less overall intensity. 

At 6ft 3in and naturally lanky, my time bodybuilding taught me that my muscles tended to respond better to shorter, more focused sessions. So, while Arnold’s routine left me dead on my feet, I felt tired but still able to function after Zane’s. 

In short, if I was picking one plan to follow, I’d pick Zane’s. 

4. There Are Always Ways To Improve

In an interesting segment at the end of Zane’s blog post, he dives into the changes he would make if he was to run The Growth Program again. 

In his heyday Zane would perform the three workouts on consecutive days, rest for a day, then repeat this sequence.

“It was hard and I got really sore from it. I needed lots of rest and noticed a tendency to become overtrained after about a month on this four-day cycle, so I took a few extra days off every month,” he says.

With what he knows now, Zane explains that he would choose to add more rest days in a “5-5-5-6” format. 

This means you would perform the three workouts over five days for three cycles, then add an extra day to the fourth cycle. 

“The 5-5-5-6 day cycle should produce more growth because there’s more rest so you’ll be stronger each workout and be able to train heavier,” Zane writes.

5. Zane Stretches Between Sets

Zane recommends a variety of stretches between sets, which is something I remember seeing people at my old bodybuilding gym do. 

I know many of the benefits of stretching or mobility work in general, but I was never too clued up on the logic of doing it mid-workout.

In an Instagram post on the topic, Zane revealed his thoughts. 

Trying it for myself during this workout, I found that stretching the muscle that had just been worked provided an enjoyable opposition to the contractions targeted during the set. 

I can’t speak for the long-term impacts of this practice, with Zane and Schwarzenegger’s fellow “golden era of bodybuilding” alumni known for their experimental approach to training. Instead, you’ll just have to try it for yourself.

Would I Do Frank Zane’s Push Workout Again?

Yes I would. Even though my training revolves around CrossFit now, I can’t resist a bit of bodybuilding and it doesn’t get much better than this workout from Zane. 

It delivered an enviable pump and a chance to flex my muscles on the strength front. It also doubled up as a fun social activity as I roped my brother into tackling it with me, giving us the chance to catch up and have a laugh between sets.

You don’t need to spend hours in the gym to get a great workout. You can build strength and muscle in as little as 30 minutes if you’re savvy about the moves and sequencing. Luckily Sweat app fitness trainer Kelsey Wells has done the hard work for you and created this four-move workout for stronger back and shoulders.

Wells says this workout is designed in the style of her PWR Fusion program—a 12-week strength training plan with three weekly weights sessions and one cardio-focused one—which is available on the Sweat app. 

It’s best to complete the workout at a gym as you’ll need a barbell and a selection of weight plates, two sets of dumbbells (light for the shoulder exercise and medium-heavy weights) and a weights bench. At a push you could do this routine at home with just a pair of adjustable dumbbells, but because you should aim to lift heavy with both the row exercises to build muscle in your back, your dumbbells may not quite be heavy enough.

Make sure to follow a warm-up routine before beginning this workout, and since you’re targeting your shoulders, including a shoulder warm-up as well is wise.

The workout begins with a reverse-grip barbell bent-over row, which is a pull exercise that recruits your lats, rear delts and biceps. Wells has programmed this exercise as a pyramid set, which means in each subsequent set you decrease the number of reps but increase the weight you use. They are a great way to target both muscle size and strength gains in just one sequence, because pyramid sets work in rep ranges associated with both hypertrophy training (8-12 reps) and strength training (2-6 reps). Aim to use a weight that makes the last few reps of each set a challenge.

After the bent-over row, the workout moves on to a muscle-building superset of the Arnold press and one-arm dumbbell row. Perform 12 reps of the Arnold press, then 12 reps of the one-arm row. Rest, then repeat that sequence until you’ve completed four sets. By pairing exercises that work different muscle groups, and performing them back-to-back with no rest in between, you can increase the intensity of your session.

The routine ends with as many curl and press reps as you can squeeze into a minute.

While Wells doesn’t provide rest times, I’d aim to rest for two minutes between the bent-over row sets and for 90 seconds after each superset. However, rest is one of the main training variables you can use to adjust this workout to your level.

A workout focusing on one or two muscle groups is normally best for people who are confident in the gym, have been training for a few years and go to the gym three or four times a week. If you’re newer to lifting weights, less frequent full-body workouts might be best. Try this gym workout plan for beginners which is built on the one set of 20 reps principle.

There’s no doubt that lifting weights can help you grow stronger, bigger shoulders. Barbell overhead presses and dumbbell raises feature in almost all the best shoulder workouts you’ll find on the web (including Coach’s). But if you’re new to lifting weights, or returning to exercise, these moves may seem difficult and intimidating. 

The good news is that you don’t have to invest in a gym membership or buy a pair of adjustable dumbbells to start training your shoulders. With these simple beginner shoulder workouts, all you need is your own bodyweight or a low-cost resistance band. 

It’s not just that this makes shoulder training more accessible. It’s a good idea to avoid weights when you first start performing shoulder exercises. Shoulders are among the most complex and mobile joints in the human body, and this makes them highly vulnerable to strains and injuries. If you’re just starting to train your upper body, there is a good chance your shoulders may lack a certain degree of strength and mobility.

Building up to dumbbell shoulder workouts with the routines below is one way to minimize your risk of injury. Another is to make a habit of beginning your session with a thorough warm-up and finishing with shoulder stretches. Finally, it’s imperative to listen to your body. If you’re struggling to complete a particular exercise, it’s best to stop and focus on developing your shoulder mobility instead.

Ready to get started? Below we’ve detailed a comprehensive shoulder warm-up routine, followed by a five-move bodyweight shoulder workout and a five-move resistance band shoulder workout to choose between. 

Get Set With This Shoulder Mobility Warm-up

Before you start your workout, it’s essential that you warm up. This simple five-move routine will improve your joint mobility and boost the blood flow to your muscles. Focus on slowly increasing your range of movement, and taking deep breaths in and out. As you progress to shoulder workouts with weights, use this shoulder warm-up.     

1 Cat-cow stretch

Sets 1 Reps 15

Start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. First, get into the “cow” position by bringing your head up, dropping your chest and lifting your tailbone. Inhale deeply and squeeze your shoulder blades together. Pause for two seconds, then assume the “cat” position by tucking your chin into your chest, lowering your tailbone and rounding your back. Exhale as you pause for a couple of seconds, then slowly return to the starting position.

2 Child’s pose to cobra

Sets 1 Reps 15

On all fours with your knees wider than hip-width apart, sit your bum back toward your heels, extend your arms in front of you and lower your chest. This is child’s pose. From here, shift your body forward, straighten your arms and press your hips into the floor. Arch your back and turn your face upward to feel the stretch down the front of your body. Maintain this cobra position for a couple of seconds, then slowly return to child’s pose.

3 Shoulder lateral swing

Sets 1 Reps 15

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor. Keeping your arms straight, cross them in front of you, and then dynamically bring them back to the starting position. Keep your back straight and engage your core muscles to avoid swaying side to side.

4 Standing straight-arm circles

Sets 1 Reps 30

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor. Engage your core and, with a straight back throughout, begin to move your arms in small circles. As your joints warm up, gradually progress to larger circles. Don’t sway, tilt to the sides or tense up your neck. 

5 Shoulder corkscrew

Sets 1 Reps 30

Stand with your feet shoulder-width apart and arms by your sides. Raise your arms out to the sides so they’re parallel with the floor and your thumbs are pointing up. Keeping your arms straight, rotate your arms so your thumb points forward and then to the floor. Slowly return to the start. Drive the movement from your shoulders and keep your core engaged throughout the movement. 

Bodyweight Beginner Shoulder Workout

Developing your ability to perform functional movement patterns is the first step to increasing your strength and mobility, with your shoulders and every other body part. Compound bodyweight movements allow you to train your shoulders alongside other muscle groups, such as your back and chest. This approach will help you to avoid muscular imbalances, stabilize your shoulder joints and increase your overall body awareness. 

If any exercise feels too easy, either increase the number of sets or reps, or slow down the tempo of the movement to put the muscles under tension for longer. Complete two to three sets of each exercise and eight to 12 repetitions per set. Take at least 15 seconds of rest between sets to catch your breath. 

1 Incline push-up

Sets 2-3 Reps 8-12 Rest 15sec

Place your hands shoulder-width apart on an elevated surface, such as a bench or your sofa. The lower the object, the more difficult the movement. Keeping your hands directly below your shoulders, take a few steps back until your body forms a straight line from heels to head. Relax your neck, brace your core, then bend your elbows to lower your chest toward your hands. Press your hands away to return to the starting position. Don’t allow your elbows to flare out beyond a 45° angle from your body. 

2 Mountain climber

Sets 2-3 Reps 8-12 Rest 15sec

Get on all fours, with your hands directly below your shoulders, then raise your knees off the floor until your body forms a straight line from heels to head. Engage your core and, keeping your hips level, drive one knee toward your chest, then return it to the start position. Repeat the movement on the other leg. That’s one repetition. Once you get into the rhythm, increase your pace until it feels like you’re running on the spot. If you’re struggling to count reps, work for 10-20 seconds. 

3 Plank to downward dog

Sets 2-3 Reps 8-12 Rest 15sec

Begin on your hands and toes, with your hands directly below your shoulders. Your body should form a straight line from heels to head. Brace your core and relax your neck, then lift your hips high to assume an inverted V-shaped pose, pressing your shoulders away from your ears. Slowly return to the starting position. If you struggle to maintain the V-shape, place your hands on a bench or step to reduce the pressure on your shoulders. 

4 Bent-over Y raise

Sets 2-3 Reps 8-12 Rest 15sec

Stand with your feet shoulder-width apart. Keeping your knees slightly bent, back straight and core engaged, hinge forward from your hips until your body is at a 45° angle with the floor. Raise your arms up and out so that your torso and arms form the letter Y. Squeeze your shoulder blades together to lift your arms slightly higher, hold this position for a couple of seconds, then lower your arms and repeat.

5 Superman row

Sets 2-3 Reps 8-12 Rest 15sec

Lie face down with your arms extended in front of you. Brace your core, glutes and thighs, and lift your arms, chest, and legs off the floor, while maintaining a neutral neck position. Pull your elbows back toward your ribs and squeeze your shoulder blades hard for a couple of seconds, then extend your arms back to the start position. Remember to breathe in and out with each rep.

Beginner Shoulder Workout With Resistance Bands

Resistance bands are cheaper and more portable than free weights. They also happen to be one of the best tools for improving shoulder strength and mobility. For this workout, pick a light and long resistance band. Ideally, your band will come with handles, but if that’s not the case, simply wrap the ends of the open-ended band around your hands. 

No matter what exercise you do, make sure to engage your core and move in a slow, controlled manner. If you find you have to yank the band or sway back and forth to complete the exercise, you may need to pick a lighter band. Complete two to three sets of each exercise and eight to 12 repetitions per set. Rest for 15 seconds between sets. 

1 Band pull-apart

Sets 2-3 Reps 8-12 Rest 15sec

Stand holding a light resistance band in both hands in front of you with straight arms. Keep the band taut and your core muscles engaged, then squeeze your shoulder blades together as you pull the band apart, bringing your arms out to the sides. Your upper body should form a letter T. Pause, then return to the start. Aim to maintain tension in the band throughout the set. 

2 Banded face pull

Sets 2-3 Reps 8-12 Rest 15sec

Attach a resistance band to an anchor point, such as a banister, a tree or a lamppost. The anchor point should be at or slightly above your eye level. Facing the anchor point, hold the band in both hands and move a few steps away to create tension. Squeeze your shoulder blades together and pull the band toward your face. Your elbows should flare to the sides. As the band gets close to your face, externally rotate your shoulders slightly so your hands rise, pause, then slowly return to the starting position. 

3 Banded lateral raise

Sets 2-3 Reps 8-12 Rest 15sec

Place the resistance band on the floor and step on the middle of it, with your feet shoulder-width apart. Take hold of the ends and stand with your arms by your sides. There should be some tension in the band—adjust your position as necessary. Brace your core, bring your shoulders blades back and down and, with a slight bend in your elbows throughout, raise your arms out to the sides up to eye level. Lower under control.

4 Banded front raise

Sets 2-3 Reps 8-12 Rest 15sec

Place the resistance band on the floor and step on the middle of it, with your feet shoulder-width apart. Take hold of the ends and stand with your hands in front of your thighs. There should be some tension in the band—adjust your position as necessary. Brace your core, bring your shoulders blades back and down and, with a slight bend in your elbows throughout, raise your arms in front of you up to eye level. Lower under control.

5 Resistance band seated overhead press

Sets 2-3 Reps 8-12 Rest 15sec

Sit on a bench, chair or step. Place the resistance band on the floor and step on the middle of it. Take hold of the ends and raise your hands next to your shoulders, with palms facing forward. Extend your arms straight up. Slowly return your hands to shoulder height. Avoid locking out your elbows at the top of the exercise and keep your core muscles engaged throughout the movement. If the resistance band is too short, try pressing with one arm at a time.  

See more options with our guide to the best resistance bands.

Slumped over a keyboard all day? It’s not just your back that can feel the strain—your shoulders can also be affected. Adding shoulder stretches to your day, though, can really help. 

Helen O’Leary, physiotherapist and clinical director at Complete Pilates, says that our musculoskeletal system starts to stiffen up a bit after the age of 30 and it “can be easy to lose a little bit of mobility in the shoulders, so gradually that you don’t notice it. Or, if you’ve ever had a shoulder injury you can often lose a bit of range and it can be quite subtle. 

“Good shoulder range helps you with overhead movements, like reaching tall cupboards, behind-the-back movements like putting sun cream on your back, or just reaching into awkward places like the back of the car.” Swimming, tennis and throwing a ball all require good shoulder mobility too.

O’Leary has put together this simple routine of five shoulder stretches. You’ll simply need some floor space and a towel.

“If you have any neck, shoulder or arm pain, consult a healthcare professional before doing these exercises to make sure they are suitable for you,” says O’Leary. “Go gently and if any of these cause significant pain then don’t continue without seeking professional advice.”

We have plenty of other sessions to complement this routine, including a resistance band shoulder workout to improve your posture, a bodyweight shoulder workout from an orthopedic surgeon to keep your shoulders strong and healthy, as well as shoulder warm-up exercises to use before a shoulder workout. 

1 Sleeper stretch

Sets 3 Time 10-20sec each side

Lie on your right side with your right elbow bent and in line with your shoulder, and your right forearm vertical. Keeping your right elbow fixed in place, place the palm of your left hand over your right wrist and press down. Imagine your right forearm as the minute hand pointing to 12 on a clock and move it to 11 or 10. Repeat on the other side.

2 Cross-body shoulder stretch

Sets 1 Time 10-20sec each side

Place your right hand on top of your left shoulder. Take your left hand and place it at the right elbow.  Push your elbow towards your chest so that your right hand slides over your shoulder and behind you. Repeat on the other side.

3 Towel stretch

Sets 1 Time 10-20sec each side

Hold the towel in your left hand and fling it over your left shoulder. Reach your right hand behind your back and take hold of the towel. Gradually walk your right hand up the towel until you feel resistance. Pull the towel up with your left hand to pull the right hand further up. Repeat on the other side.

4 Doorway stretch

Sets 3 Time 30sec each side

Stand next to a door frame. With your elbow at shoulder height, place your hand against the door frame. Keeping your hand and forearm fixed in place, turn your body away from your arm. You should feel a stretch across the front of your chest. Experiment with sliding the hand further up or down the door frame to find the place where you get the best stretch. Repeat on the other side.

5 Lat stretch

Sets 3 Time 30sec each side

Stand with your right leg crossed behind your left one. Reach your left arm up and bend your body to the right. Hold your left wrist with your right hand and pull gently to the right. Repeat on the other side.

Looking to sculpt stronger, bigger shoulders with dumbbells? We’ve found the workout for you. It comes from Grant Davidson of Zeus Fitness, a NASM-certified personal trainer with more than 10 years of experience, and it makes the mighty dumbbell shoulder press the foundation of the routine.

Davidson’s routine starts with 40 seconds of dumbbell shoulder presses using heavy dumbbells, rests for 20 seconds, then follows it with a set of lateral raises using medium-weight dumbbells. The workout returns to the press, then switches to a rainbow raise with light dumbbells.

It continues in the same vein until the 12 minutes is up, always returning to the “staple” shoulder press between a raise variation using either medium or light dumbbells. Don’t worry if that sounds complicated—it’s a follow-along video, so set up with three pairs of dumbbells and a weight bench, or adjustable dumbbells and a chair if you’re at home.

Be conservative with your choice of heavy, medium and light weights because your shoulders are complex joints prone to injury. Bear in mind that, at the pace Davidson demonstrates the press, you’ll be performing six sets of 10-12 reps and not allowing your muscles to fully recover between sets, resting for only 20 seconds before switching to a raise. 

It’s also imperative that you warm up your shoulders before attempting this workout. Start with this warm-up routine, then add in the shoulder-specific moves from our shoulder workout for the gym.

If you’re intent on building shoulders with dumbbells, we have plenty more great options to try. This dumbbell shoulder workout hits all three heads of your deltoids with a testing tri-set, while this home workout for shoulder strength uses light dumbbells to great effect.

Or, if you have a lot of training experience and want to really test your shoulders at the gym, try this high-rep shoulder finisher from The Rock’s trainer, Dave Rienzi.

However you train your shoulders, we recommend getting familiar with this bodyweight shoulder workout. It’s designed by shoulder specialist Carlos Cobiella, a consultant  orthopaedic surgeon, and will help you develop robust shoulder joints.

Developing shoulder strength is important if you’re regularly completing upper-body workouts in the gym. The shoulder has the widest range of motion of any joint in your body, which means it’s prone to injuries, so spending time performing exercises for shoulder mobility and shoulder-strengthening workouts will help you avoid any need to see a physio and keep you training regularly. 

Fortunately, there are plenty of fairly simple ways to build shoulder muscle. This workout from certified personal trainer Jorry Randall, known as @jorryfitt to her 70,000 Instagram followers, uses five dumbbell exercises to develop the muscles in your shoulders.

All but one of the exercises are performed kneeling or sitting. This approach ensures you’re not generating momentum for the shoulder exercises from your lower-body muscles. It makes it harder on your shoulders but ultimately more beneficial, and will hopefully encourage you to be more conservative in your choice of weights. 

Randall prescribes 10 to 12 reps for three exercises, but uses drop sets for the seated lateral raise and seated press. This means you work to failure, change your dumbbells for a lighter pair, then work to failure again. For the seated overhead press Randall works to failure a third time with even lighter dumbbells.

Randall suggests doing four rounds of this workout in total, but adjust it to your level. Drop sets are an advanced technique so it’s wise to be cautious if you’re relatively new to the gym.

Once you’ve tried this workout, or if all the weights benches in your gym are taken, try this dumbbell shoulder workout which is done standing up. And to continue the theme of injury prevention, it’s well worth incorporating these rotator cuff exercises into your gym workouts and using this bodyweight shoulder workout which will help you develop strong, healthy joints.

Adding a finisher to the end of a workout is normally a great way to add a conditioning element to your session. But if your focus is building muscle and burpees aren’t your thing, consider adding a strength-based finisher to your workout. Many people swear by training to fatigue as an effective way to improve muscle strength and size. 

This high-rep finisher from The Rock’s trainer, Dave Rienzi, rattles through four upper-body movements. It’s an excellent routine to add to the end of a strength session if you still have some gas left in the tank. 

Watch Rienzi’s Instagram reel in which he walks you through the workout routine and demonstrates each exercise.

The format is more complicated than usual, combining the first three moves – lateral raise, scaption raise and underhand grip front raise – so you do a rep of each then return to the start, repeating that entire sequence six times in total. To make things even more difficult Rienzi has added a one-second pause at the top of each movement. 

Rest for 45 seconds, then complete 20 reps of a plate-loaded or machine overhead press. If you’re working out at home you could sub in a dumbbell overhead press, but be aware the fixed path of a machine is a safer movement when your shoulders are heavily fatigued. Rest for another 45 seconds, then go again, completing four supersets in total.

That’s 70-80 reps of each superset, which is a very high rep range. Although this workout is designed to push your shoulders to the limit, make sure you pick weights you are able to lift with good form for this many reps. Don’t swing your torso during the dumbbell exercises, because using anything other than the target muscle lessens the effectiveness of your workout.

Even with perfect form your shoulders will be pushed to their limit so it’s well worth taking good care of them. We have four shoulder mobility exercises to add to your routine as well as a bodyweight shoulder workout from an orthopaedic surgeon to ensure you keep your shoulder joints strong and healthy. 

Effective shoulder workouts do not need to take a long time. For most of us, a short workout can work wonders for our shoulder strength, while also going a long way to improving posture wrecked by spending every working day sitting at a desk.

This quick resistance band shoulder workout will help your posture and avoid injuries in the future. It has been put together by Wes Santos, a level 3 PT and founder of Instate Fitness, and you only need a long looped resistance band to do it. If you don’t have one of those already, check out our round-up of the best resistance bands.

“Aim to perform these exercises a few times a week,” says Santos. You can always go for two rounds as your strength improves, because it only takes a few minutes out of your day to do a round. If you have more time and are looking to make bigger gains in your shoulder strength, then this bodyweight shoulder workout is a good next step, and we also have home shoulder workouts that use dumbbells if you have those to hand.

Resistance Band Shoulder Workout

1 Band pull-apart

Reps 15

“The band pull-apart is one of the most undervalued exercises out there,” says Santos. “The pull-apart targets muscles in the upper body including the rear delts, upper back and traps. These muscles play an important role in holding your shoulder in the correct position—the weaker these muscles are, the more likely you are to hunch your upper back.”

Hold a resistance band with your hands shoulder-width apart and palms facing down. Raise your hands to shoulder height with your arms extended. Exhale and pull the band apart until it hits your chest. Reverse the movement to the start, controlling the movement. Don’t allow your elbows to bend to ensure your upper-back muscles are working, rather than your triceps. 

2 Band dislocate

Reps 15

“This is another fantastic exercise that will get you out of that inwardly rotated position caused by too much time on your phone and laptop,” says Santos. 

Stand holding the band with your hands shoulder-width apart, hands in front of your thighs and palms facing you. Brace your core by sucking in your bellybutton and creating some pressure in your core. Raise your arms overhead, then move them back and down so the band ends by your bum. Pull the band apart as far as you need to as you lower the band. Return to the start, keeping your arms locked throughout.

3 Banded face pull 

Reps 15

“Banded face pulls can be a game-changer if used in a circuit like this one and performed properly,” says Santos. “The aim of the face pull is to develop shoulder and scapular stability, and improve the strength of the upper-back muscles.” 

You can perform this seated, standing or in a split stance. Attach the band to an anchor point. Hold the band with your hands around 10cm apart and your palms facing down, and move away from the anchor point so the band is taut. Squeeze your shoulder blades together, imagining you are trying to hold a £10 note between them, then pull the band towards your eyes, ensuring your hands stay apart. Return the resistance band to the start under control. Don’t let your body cave in—keep your chest proud throughout. 

Being able to deadlift more than 200kg puts you in an elite club. Being able to press that weight overhead means you can count yourself among the strongest men on the planet. 

Scottish strongman Luke Stoltman is a card-carrying member of the second group, and is currently training with the aim of lifting 230kg. And he’s not just looking to do this with a barbell either. The Highland Oak, as he’s aptly known, has the goal of performing a 230kg log press – a strongman-specific movement that involves moving a specialised implement called a “log” (see below) from the ground to overhead.  

This would set a new world record, breaking the one that currently belongs to Burkina Faso’s Cheick “Iron Biby” Sanou at 229kg. Stoltman faced Sanou earlier this year at the Giants Live strongman event in Leeds where the pair both hit 218kg before trying and failing to lift 230kg. 

Now, the 2021 winner of Europe’s Strongest Man has shared a behind-the-scenes look at a pressing session he’s using to build the power needed for another attempt. If you’re keen to develop serious shoulder strength, you could do worse than take a lead from the kind of strongman training Stoltman does. Just adjust the weight to suit your level, and be cautious at first. Shoulders are especially susceptible to injury.

He starts with large, compound exercises, moving heavy weights for a lower number of reps to build strength. 

“For my press day I start with the push press at 140kg for a few reps,” says Stoltman. “Then I move on to the strict press (or overhead press) just to work on that raw shoulder power I need.”

After this, he lowers the weights and increases the number of reps for several sets of the dumbbell bench press and face pull.

“[There is] nothing too heavy, but it just gets the blood flowing and gets the blood into the chest and shoulders,” Stoltman explains. This, he says, helps keep the joint strong and healthy, fending off injuries so he can train uninhibited. 

“As you can see I’m doing loads of reps here, really pumping, really getting that blood into the shoulders. The shoulders are very complicated and we need to cover all aspects here. This really helps with my log press, and my quest to press 230kg.”

Finally, Stoltman finishes with accessory movements and demonstrates the triceps press-down in the post – an exercise that can be overlooked when trying to improve overhead pressing strength, even though the triceps play a key role in extending the arms during the movement.

So, if you want to build superhuman shoulder strength, give this strongman session a go. You may want to start quite a bit lighter than Stoltman though.

Any good training plan should have room for shoulder workouts, but they are often overlooked in favor of focusing on more glamorous areas of the body like your chest and legs. Shoulder specialist Carlos Cobiella, a London-based consultant orthopedic surgeon who treats professional athletes and regularly puts training programs together for clients, makes no bones about how important the shoulders are.

“Working out your shoulders isn’t just good for aesthetic reasons,” says Cobiella. “As the most mobile joints in the body, the shoulders are responsible for many different muscle actions so it’s crucial to protect the shoulder joint with strength exercises.”

Whether you’re doing home shoulder workouts or hitting the gym, it’s important to work all three of the main muscles in the shoulder: the front deltoid, side or lateral deltoid, and rear deltoid. “These are the primary muscles involved in shoulder strength and power,” says Cobiella. “There is no shortage of shoulder exercises, and you don’t need weights to build strength and muscle.”

Cobiella has put together a bodyweight shoulder workout for us that targets all three of the big shoulder muscle groups, and it can be integrated into any workout plan. Once you’ve tried it you’ll know that weights are not a necessity for building stronger shoulders, but if you want to use them this dumbbell shoulder workout is another good option for your training routine.

Bodyweight Shoulder Workout

Train your shoulders at least twice a week with a minimum of a day’s rest between workouts. If the allotted reps below are too high, start with six reps and work your way up over time. Aim for three sets per move, resting for 30 to 60 seconds between sets, but again, adjust as necessary. 

1 Pike push-up

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your hands shoulder-width apart. Push your hips up and back so your body forms an upside-down V. Bend your elbows to lower until the top of your head is as close to the floor as possible, then push back up until your arms are extended. 

2 Press-up handstand

Sets 3 Reps 12 Rest 30-60sec

Facing away from a wall, place your hands on the floor and kick your feet up to adopt a handstand position against the wall. Keep your core tight and squeeze your glutes. Bend your elbows to lower, then push back up. This is a challenging move: lower yourself as far as you can, even if that’s only a centimetre or two! 

3 Spider walk

Sets 3 Reps 12 Rest 30-60sec

Facing away from a wall, place your hands on the floor and kick your feet up to adopt a handstand position against the wall. Keep your core tight and squeeze your glutes. Simultaneously walk your hands away from the wall and your feet down the wall. Once you are in a push-up position, walk your feet back up the wall. 

4 Plank shoulder tap

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your hands shoulder-width apart. Brace your core, then lift one hand and tap the opposite shoulder, moving your hips as little as possible. Return your hand to the floor, then repeat with the other hand, alternating hands with each rep.

5 Rock the plank

Sets 3 Reps 12 Rest 30-60sec

Start in a press-up position with your feet hip-width apart. Keeping your arms straight, push your body back towards your heels so that your glutes touch your heels – this position is a little like a child’s pose in yoga but with your knees off the floor. Return to the start and repeat.

6 Walking plank

Sets 3 Reps 12 each side Rest 30-60sec

Start in a plank position on your forearms. Lift one arm, place the hand palm-down on the floor under your shoulder and extend your arm to push your body up. Repeat on the other side to finish in a press-up position. Reverse the movement under control. Alternate which arm you start each rep with.

There’s a good case for saying dumbbells are the best tool for training your shoulders. While there are plenty of great shoulder workouts that use barbell exercises or cable machines, using dumbbells is not only safer—the shoulder is injury-prone, so avoiding the heaviest type of free weight is wise—but also allows you to work your shoulders from more angles.

And it really is all about the angles if you want to train your shoulders effectively. This three-part dumbbell shoulder workout from trainer Tom Dyer targets all three heads of your deltoids so you build rounded, balanced shoulders.

Using dumbbells allows you to work each shoulder individually, so the weaker one doesn’t get an easy ride, and to adjust the angle and muscle you’re primarily targeting with each exercise. If you don’t have a set of weights to hand (or a gym membership), then check out our round-up of the best dumbbells for options to suit all comers. Your investment will open up a world of dumbbell workouts in the process.

This workout is programmed as a tri-set. Complete 10 reps of the three moves without stopping or putting the weights down. This will keep the target muscles under tension throughout to maximize the strength-building benefits. Once you’ve done a set of each of the three moves, rest for 90 seconds, then go again for three rounds in total.

How To Warm Up For This Dumbbell Shoulder Workout

This dumbbell workout might not be long, but it is intense, and you don’t want to go into it cold. It’s never wise to take any risks with your shoulders, which are complex joints more prone to injury than other parts of the body, and if you want to achieve the best results from the session then a good shoulder warm-up is a must. 

If you’re not sure what to do, then this eight-move shoulder warm-up is guaranteed to get you ready for your workout. The eight exercises target the shoulder from all angles so every part of the joint is ready to go when you start your workout proper. Depending on your fitness level, you might need a light dumbbell plus a resistance band for the warm-up, or access to a cable machine if you're training in the gym.

Dumbbell Shoulder Workout

1A Reverse flye

Sets 3 Reps 10 Rest 0sec

Dyer says “The rear deltoids are the weakest muscles in the shoulders so it’s best to start with them when you’ve got the most energy. Aim to hold the top of the lift for a second before lowering.”

Holding a dumbbell in each hand, bend your knees slightly and lean forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder blades retracted. With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.

Form fix As soon as you use a bit of extra momentum from your legs or hips you’ll be shifting the tension away from your rear deltoids and rendering this exercise useless – reduce the weight rather than giving your muscles extra help. Using “weedy”-looking dumbbells might make you feel slightly emasculated, but this muscle wasn’t designed for shifting huge weights.

1B Lateral raise

Sets 3 Reps 10 Rest 0sec

Dyer says “This involves a similar movement but by standing upright you’re switching the focus to the medial deltoids, the middle muscles of the shoulder. Focus on keeping your form, lowering the weight slowly to challenge the muscles on both sections of the lift.”

For this part of your dumbbell shoulder workout, stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.

Form fix This is probably the most misused and abused move you’ll see in a gym. As with reverse flyes, you’ll see people hulking the weights up, rushing through a set and strutting off smugly after dumping the weights on the floor five reps in. That’s missing the point entirely. Go light, go slow and keep your body upright and neck relaxed so you don’t shift the emphasis onto your traps. To truly get the best out of this lift, at the top of the move tilt your wrists forwards as if pouring from a jug.

1C Arnold press

Sets 3 Reps 10 Rest 90sec

Dyer says “By now your shoulders should be screaming. Finish off with the Arnold press, a move pioneered by the Austrian Oak during his bodybuilding days. It uses all three heads of the deltoids so even when you’re tiring you can work all the muscles of the shoulder harder for the biggest growth and strength gains.”

Curl the dumbbells up and bring them in front of you so your palms face you. Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards. Reverse the movement so that the weights are in front of your chest again. That’s one rep.

Form fix As with both previous moves, the aim is to maintain tension on your shoulder muscles as long as possible to make them grow back stronger. To do this, stop fractionally short of full extension at the top of the move, and only lower the weights until your upper arms are parallel with the floor.

Find out more about trainer Tom Dyer, visit jessntom.com

If there’s one area of the body that doesn’t require heavy weights to strengthen, it’s the shoulders. In fact, the best shoulder workouts should make liberal use of dumbbell exercises, which are a smart way to target the different muscles around the joint with less risk of injury.

Barbell or cable machine exercises are of course useful for working the shoulders, but for home workouts picking up a set of dumbbells will suffice. You’ll still be able to lift challenging weights but will put less pressure on your rotator cuff using dumbbells, which allow you to change your grip position more than with a barbell.

When picking out a set of the best dumbbells for your home shoulder workouts it is smart to opt for lighter weights than you’d use for training other parts of the body. With moves like the lateral raise or overhead press it’s better to move slowly with control to keep the right muscles under tension, and you’ll be amazed at how heavy even light dumbbells feel by the end of a set.

This home workout targets multiple parts of the shoulders, including the stabiliser muscles of your rotator cuff, and it works the delts from three angles so they grow in every direction. It will help you build broad, strong shoulders with less risk of injury. You need dumbbells for this workout, so if you don’t have those to hand this bodyweight shoulder workout is a great session to do at home instead.

For another shoulder session, try the fourth workout in this dumbbell workout plan.

Home Workout For Shoulder Strength

Workout Instructions

Start with the push press: do 10 to 15 reps over 30 seconds, then “rest” for 30 seconds with the weights held overhead. Repeat once for a two-minute set. Rest properly for two minutes, and do the whole thing twice more. Next, do 12 reps each of moves 2A, 2B and 2C without resting, then rest for one minute and repeat three times. If your shoulders feel toasty at the end, you’ve done it right.

How To Warm Up For This Workout

Once you start this workout there’s not a lot of rest, and your shoulders will be under pressure for long stretches. That means it’s essential to warm up your shoulders first, and even though the workout itself is fairly short. 

Warming up will not only ensure you start your first set of the workout ready to perform at your best, but also reduce your risk of injury. Shoulder injuries are no fun—they often take a long time to heal, disrupt your everyday life and can hamper your ability to sleep if you lie on your side.

This eight-move shoulder warm-up uses light dumbbells and resistance bands to thoroughly prep the joint for the workout to come. It works the shoulder from all angles and while it might take 10 minutes to complete, it’s a worthy time investment to keep your shoulders safe during the workout that follows.

1 30/30 push press

Sets 3 Time 2min Rest 2min

For the working time, alternate between doing 10 to 15 reps over 30 seconds, then holding the dumbbells overhead for 30 seconds.

Hold the weights by your shoulders, then lower into a quarter squat. Push up through your heels and press the weights overhead, then lower them under control. The “hold” is the challenging part, so use a weight that allows you to complete the move easily. During the hold, keep your midsection tight and brace your glutes to keep your lower back aligned and safe.

2A Lateral raise

Sets 3 Reps 12 Rest 0sec

Start with the weights at your sides, then raise them to the sides, keeping them in line with your body and keeping your thumbs pointing slightly downwards. Stop just shy of shoulder-level to keep the tension on your delts.

2B Front raise

Sets 3 Reps 12 Rest 0sec

Switch the focus to your front delts. Starting with the weights in front of you, slowly bring them up to just below eye level. Pause at the top, then lower slowly, keeping the weights under control.

2C Reverse flye

Sets 3 Reps 12 Rest 60sec

With a slight bend in your arms, bend forward at the waist – back straight, please – and bring the dumbbells up as if you were flapping your wings. Bring them back to the centre to complete the rep.

Need help deciding? Our guide to the best dumbbells for home can help.

You may have noticed that elite swimmers have shoulders that are broader than Broadway, but most of us aren’t able to devote our lives to the pool and do 2,500 lengths a week. Try this shoulder workout instead, which requires just 45 minutes, some standard gym kit and a bit of determination. Just be sure to keep the intensity high and the form correct, and you can get the physique of an aquatic powerhouse—and the only water you’ll have to deal with is the shower afterwards.

How To Do This Workout

This is a six-move session with two straight-set moves followed by two supersets. Do move 1, sticking to the sets, reps and rest shown, then do move 2. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B, to work your shoulders hard.

How To Warm Up For This Workout

This workout starts with the push press, a challenging compound exercise that you don’t want to do cold, so a full warm-up is essential. That goes for every workout really, but it’s espeically the case when tackling shoulder exercises, because the shoulder is a joint you really don’t want to injure. Shoulder injuries can take many months to heal, making everyday movement uncomfortable until you’ve recovered and disrupting your sleep if you roll on your side. That’s on top of limiting your ability to exercise.

To reduce the risk of that happening to you, try this eight-move shoulder warm-up. It works the shoulder from all angles and engages all the muscles in that part of the body. It takes a while to complete, but some reward is immediately reaped when you thrust the bar above your head for a flawless first set of the push press, and you’ll also feel the benefits in the long term through reduced injury risk.

Workout

1 Push press

Sets 4 Reps 10 Rest 30sec

Why Using your legs in this overhead press variation lets you lift heavier.

How Stand tall holding a bar across the front of your shoulders. Lower into a quarter squat, then stand up powerfully to press the bar directly overhead. Slowly lower it back to the start.

2 High pull

Sets 4 Reps 10 Rest 60sec

Why It’s a great move for hitting your traps and making your upper back bigger.

How Lean forwards from the hips holding a barbell with an overhand grip. Keeping your chest up, brace your core then pull the bar up – extending your ankle, knee and hip joints – to your upper chest. Lower it back to the start under control.

Superset 1

Superset 1

These two moves will work wonders for all three parts of your shoulder muscles: the first move works the anterior (or front) delts, while the second works your lateral (side) and posterior (rear delts). You’ll need to reduce the weight of the dumbbells for this second move, because those two muscles must do most of the work themselves, unlike in the first move where the triceps help out.

3A Seated dumbbell overhead press

Sets 4 Reps 12 Rest 30sec

Why It works your shoulders through a good range of motion.

How Sit on an upright bench holding a dumbbell in each hand at shoulder height. Plant your feet on the floor and keep your chest up. Press the weights directly overhead until your arms are straight, then lower back down.

3B Prone reverse dumbbell flye

Sets 4 Reps 12 Rest 60sec

Why It hits your side and rear delts.

How Lie chest-down on an incline bench, holding a light dumbbell in each hand. Keeping you chest on the bench and a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start.

Superset 2

The final superset of this workout focuses first on your side delts, and then on your rear delts to help you build size, strength and stability across your entire shoulder region. Start with a light weight and prioritise perfect form for every rep to make your muscle fibres work as hard as possible.

4A Standing dumbbell lateral raise

Sets 4 Reps 15 Rest 30sec

Why This works your side delts to create wider shoulders.

How Stand tall, holding a light dumbbell in each hand. With a slight bend in your elbows, raise the weights out to the sides to shoulder height. Pause briefly, then lower the weights under full control.

4B Cable face pull

Sets 4 Reps 15 Rest 60sec

Why It’s a rarely seen yet highly effective rear delts builder.

How Stand tall in front of a cable rack holding a double chain or rope attachment in both hands. Keeping your chest up, use your rear delts to pull your hands back and over your head. Pause briefly, then slowly return to the start under full control.

No-one likes to wake up with a hangover and most of us have some kind of system to help us through the pain when we do. Many opt for the “stay in bed and watch TV until it fades” approach, while others swear by a fry-up or even a little hair of the dog.

Some people have a more proactive approach to clearing a hangover, though, namely forcing their body through a hard workout to clear the system, as it were.

Normally we’re all for encouraging people to work up a sweat, but there are certain times when your body is less ready for a tough session, and one of those times is after a big night of drinking.

“Heavy exercise taxes the body, with very intense exercise causing cortisol – the stress hormone – levels to rise significantly, studies show,” says Tiina Hoffman, an exercise physiologist and master trainer for Firstbeat.

“Your heart will also be beating fast, blood pressure will be elevated and breathing rapid, all of which will tax the cardiovascular system. Under normal conditions – with sufficient food, sleep, hydration and rest – this is all perfectly fine for most individuals. However, there are times when this could cause problems.”

See related

• Is Red Wine Good For You? Deep Down, You Already Know The Answer
• The Best Non-Alcoholic Beer (And Low-Alcohol Beers) Of 2021

The reason that a big night on the booze compromises your ability to exercise the following day is down to how alcohol affects the quality of your sleep.

“Just having as little as one unit of alcohol in your system at bedtime can delay the onset of restorative sleep by around one hour,” says Nigel Stockill, performance director at Firstbeat.

“Having two large glasses of wine – approximately six units – late in the evening and sleeping for six hours means you may not get any restorative sleep at all, and therefore won’t recover overnight.”

Now you might be thinking that you always sleep brilliantly after a few drinks, more or less blacking out as soon as your head hits the pillow. But while you might be sleeping, the quality of that sleep is low, and your body is not recovering well as a result.

This can be seen when you look at your heart rate variability, something many fitness trackers are now able to measure. High variability while you sleep means your body is not stressed and recovering well. Low variability means your body is still active in some way and after a night on the tiles, this happens because your body is dealing with the toxins in the alcohol you’ve drunk.

If you still insist on exercising the day after a boozy session, it’s wise to take things pretty easy. Alternatively just opt for the “day in bed watching TV” approach, and go back to training the next day.

If you’re like most of the population, your first look at gymnastics rings probably came via the Olympics, courtesy of improbably-muscled athletes doing moves that look like Batman’s warm-up. But now, thanks to the popularity of CrossFit and calisthenics training, more and more gyms are dangling rings from the rafters (and reasonably priced sets are readily available online) – even if it’s still rare to see anyone use them for anything other than dips or pull-ups. But there’s a middle ground between the basics and the Olympians, and it makes sense to find it.

If smartly planned, ring training combines strength, hypertrophy and joint health, forcing your body to work in unexpected ways and build the straight-arm strength that’s so important in calisthenics. “They’ll also allow you to work your shoulders through ranges where they’d normally be weak, helping your shoulder joints get healthy and strong,” says James Stark, an ex-gymnast and calisthenics coach. “Some people go too far too fast, but with appropriate progressions, it’s an excellent form of training.”

Finally, there’s another, less obvious benefit. Moves like the pull-up and dip can put excess strain on the elbows if you do them every day, since your wrist wants to follow its natural rotation but can’t. Rings provide a simple solution, because they let your wrists rotate throughout the movement. With joint health taken care of, you can embrace high-frequency training – and since you can sling your rings up anywhere, you can use them more often than your thrice-weekly trips to the gym might allow. Time to ring some changes with these Men’s Fitness-approved moves.

1 Front support

Sets 5 Reps 6

Jump into the top position of a dip – elbows locked, rings close to your body, knuckles facing your sides. Hold for a second. Turn your knuckles out to feel the extra tension, then turn them back in.

2 Pull-up

Sets 5 Reps 3

It’s tougher than the bar version, although easier on your elbows. Start with your palms facing forwards and brace your abs to minimise swinging. As you pull, twist your palms to face you. Pause at the top, then lower.

3 L-sit

Sets 3 Time 10sec

This is a far better abs builder than sit-ups. From the “support” position, bring your legs up until they’re parallel to the floor. Brace your abs and hold for ten seconds.

If you find that the L-sit is too tough, you can do an easier version of the move by bending your knees slightly to reduce the demand on your abdominals. You should still brace your core to keep your abs fully engaged.

See related 

• How To Start Training With Gymnastic Rings
• A Very Different Kind Of Bodyweight Workout

4 Dip

Sets 5 Reps 5

From the support position, bend your elbows and drop into a dip, lowering until your shoulders are just below your elbows. Leaning forwards will work your chest; staying straight will build triceps strength. Do a mix of both.

The ring dip is a demanding move, so it’s vital that you pay attention to your wrist position. You want a straight line from fingers to forearms, rather than an flexion or extension. You also want to make sure that your elbows don’t flare out to the sides because that will put extra stress on your shoulder joints.

5 Inverted row

Sets 3 Reps 8

For this move that engages your shoulders to keep them flexible and healthy, hold the rings and lean back, keeping your body in a straight line. Focus on pulling your elbows behind you as you pull up to the rings.

6 Press-up

Sets 3 Reps 8

Much harder than the regular version. Lean forwards holding the rings and lower until the edges touch your armpits, then press up. As you improve, lower until you’re closer to the angle of a standard press-up.

Photography: Danny Bird

1 Single-arm kneeling overhead press

Sets 4 Reps 12 each side Rest 90sec

Kneel on one knee, holding a dumbbell just outside your shoulder on the same side as your grounded knee, palm facing inward. Brace your core and press the weight overhead until your arm is straight, keeping your shoulder down. Lower slowly.

2 Single-arm lateral raise

Sets 4 Reps 12 each side Rest 90sec

Hold a dumbbell in one hand and lean forwards from your hips, keeping your chest up. With a slight bend in your elbow, raise the weight to shoulder height, then lower slowly.

3 Kneeling landmine overhead press

Sets 4 Reps 12 Rest 90sec

Wedge one end of the bar into a corner. Kneel, resting the bar on your upper chest and gripping it with both. Keeping your core braced, press the bar up and out until your arms are straight, then lower slowly.

4 Landmine standing rotation

Sets 4 Reps 12 Rest 90sec

Still in the above set-up, stand up and raise the bar to shoulder height with your arms straight. Rotate your trunk and hips to take the bar down to one side, keeping your arms straight throughout. Reverse the motion to take the bar to the other side.

5 Reverse shoulder raise

Sets 4 Reps 12 Rest 90sec

Lie chest-down on an incline bench holding a bar or light dumbbells with palms facing. With a slight bend in your elbows, raise the weights out to shoulder-height level, then lower slowly.

Shoulder Workout Tips

Trapdoor your traps

“Some people find it hard to disengage their upper trapezius when training shoulders and that can throw your head forwards, putting the neck under stress,” says Ben Scott, a former professional cricketer turned performance and fat loss specialist (scottkeepingfit.com). “If you’re waking up with a sore neck after shoulder day, try creating an angle by leaning forwards when doing lateral raises, holding on to something if necessary.”

Wake the boys up

“If you’re overhead pressing before waking up the shoulder girdle muscles, it’s like a football team playing without a defence or keeper,” says Scott. “Fire up the rotator cuffs with wall angels. Stand flat against a wall with your hands up, elbows tucked back, then bring them above your head.” Do two slow sets of five.

Think posterior

“Plenty of moves hit your front delts, but spare a thought for the poor sods at the back propping your body up,” says Scott. “Many exercises that target the posterior delts also activate the rotators to help align the shoulder joint better. This will also give a fuller look to your shoulders – and allow you to hit the front deltoid even more effectively.”

Vin Diesel isn't your typical action hero. It has been just over a decade since he swept into Hollywood out of nowhere, nailing the trifecta of iconic Hollywood blockbuster Saving Private Ryan, high-grossing action movie Pitch Black and dialogue-heavy drama Boiler Room within two years.

Despite his action-hero status, though, he's at his best playing anti-heroes. Riddick in Pitch Black, Xander Cage in xXx and Fast & Furious's Dominic Toretto are all law-breakers, and even the Iron Giant – which he voiced in the 1999 movie – was (spoiler alert!) a weapon designed to wipe out humanity. His physique helps, obviously, but does he worry about being typecast? Not really. 'Being a physical presence will rule you out of a lot of roles,' Diesel tells MF. 'I couldn't have done Ferris Bueller's Day Off. But I like it as part of me – it's part of what I represent. And I think if Humphrey Bogart were around today, he'd be a lot bigger – play to your strength.

The impressive gym in Diesel's garage is a sign that he has embraced his place in the industry. 'Hollywood is more concerned about its male actors being in shape than its female actors,' he says. In his early life, Diesel was a serious gym-goer who built muscle as his main hobby and made ends meet as a bouncer in the New York club scene. 'My only senses of gratification in my early life, for the most part, were my body and women,' says Diesel. 'That was it.' 

That might give a misleading impression of the man, though. In fact, he grew up surrounded by creative minds in a community of artists in Manhattan's West Village. His stepfather, a drama instructor at New York University, taught him to take acting seriously, and his mother wouldn't let him play sports growing up. As a struggling actor, he used that gravel voice as a telemarketer so he could save enough money to write, direct and star in his first film, Multi-Facial, an exploration of his own struggles with racial identity.

Today, with head-busting action roles coming so easily, it isn't surprising that opportunities to see Vin Diesel the serious actor are few and far between. 'This is a mafia industry,' he says. 'When studios feel they can keep the lights on by putting you in certain roles, they do.' Boiler Room director Ben Younger agrees. 'If you've seen Boiler Room you have an idea of what Vin's capable of. He can do anything: if he'd wanted to be a character actor he could have done that the rest of his life.'

Part of the reason Diesel nails his roles is the way he prepares. When gearing up to play Dominic Toretto, his Cuban character in the Fast films, Diesel spent time in Cuba, soaking up the culture. For his part in the upcoming Riddick, Diesel isolated himself in Red Hook in upstate New York for months. 'People on Facebook knew I was MIA,' he says. 'I was up in the woods, maybe 30 miles from the Catskill Mountains – there are only black bears up there.'

For now, Diesel intends to have fun playing the roles he's been granted. He's a producer on both the Fast and Riddick franchises, and that allows him to take the films in the directions he wants to go. 'There were scenes on Fast 6 that were so dangerous that if the studio really knew I was doing them they would have shut down production,' he says. 'There were days when I came home and looked at my kids and hugged them and thought "Is it accceptable that I risk my life like that for the sake of art?"

Nowadays Diesel, a father of two, focuses on his home life but that hasn't stopped him using his spare time to plot a trilogy of his own, about the Carthaginian military leader Hannibal. He has talked with Quentin Tarantino, among others, as a potential director. It's an opportunity for him to test his mettle in a challenging new role. 'My chief concern is making things that are significant and allow people to escape in a real way,' he says. He admits he'd like to do more indie roles, but in the meantime he'll keep playing the anti-hero onscreen – and the hero off it.

In the aftermath of Hurricane Sandy, which hit the eastern US last October, he sent funds to cover two weeks' worth of food for the residents of the New York community he was raised in. He and his stepfather also established a film academy in the Dominican Republic through Diesel's One Race Global Film Foundation, which trains aspiring filmmakers. So he's clearly a nice guy who's great at being bad. And in Hollywood that can open a lot of doors.

Get shoulders like Vin Diesel Want massive shoulders like Diesel? They're more vulnerable than your other big muscles, so injury-proof and build them in just three moves

Dumbbell halo
Reps 5 (each side) sets 3
Hold a dumbbell with both hands and circle it around your head.

YTWL
Reps 5 sets 3  
Lie face-down on a bench set at 45˚ with your arms hanging straight down, holding a dumbbell in each hand. With your thumbs pointing to the ceiling, raise your arms to form a Y. Lower, then form a T, then a W. Finally, do an I.

Wall Angel 
Reps 5 sets 3
Stand with your upper body and bum against a wall and your feet five to ten centimetres away from it for balance. Your arms should be at either side of your body and also flat against the wall with your palms facing out. Slowly raise your arms up in a semi-circular movement staying in constant contact with the wall. Allow them to touch above your head.

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.

Big shoulders are exceedingly useful – they look great and allow you to carry heavy stuff. Unfortunately, shoulder injuries are all too common in the gym, largely because the shoulder is such a versatile, manoeuvrable joint, which rotates through an amazing number of angles. 

In order to protect it against injury you need to include rotator cuff exercises in your training. This three-part shoulder plan targets these small, stabilising muscles, strengthening and conditioning them.

How to do this workout

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 ten easy minutes on a rowing machine.

Rotator Cuff Shoulder Workout

1 External cable rotation

Sets 3  Reps 12 each side

Target Rotator cuffs

Why it works The cable stack applies continual resistance to work the shoulder’s external rotators through their entire range of motion. Your core is called on to stabilise the movement across the rotational plane.

• Brace your core and retract your shoulders before each rep.
• Draw the cable across without moving your shoulder back.
• Return the cable to the start slowly and with control.

2 Internal cable rotation

Sets 3  Reps 12 each side

Target Rotator cuffs

Why it works In order to develop the shoulder’s stabilising muscles in a balanced fashion you need to mirror the external rotation work with this internal rotation exercise.

• Keep your elbow at your side.
• Brace your core before each rep.
• Draw the cable across without moving your shoulder back.
• Do the exercise slowly and deliberately, returning the cable to the start slowly and with control.

3 Diagonal external cable rotation

Sets 3  Reps 12 each side

Target Rotator cuffs

Why it works: This final rotator cuff exercise mimics a common move made in sports and everyday life but not often in weightlifting. It develops resistance to injury by preparing the shoulder for the strain.

• Resist the temptation to rotate your torso as you lift.
• Keep looking straight ahead and brace your core.
• Keep your non-working arm still.

More Shoulder Workouts 

• Do this dumbbell shoulder workout to target all three deltoids for bigger, stronger shoulders
• Try this tri-set shoulder workout to grow bigger, stronger and wider shoulders
• Dig out your smallest dumbbells for this home workout for shoulder strength