Lifting a weight that’s too heavy for you is a mistake regardless of the part of the body you’re working, but it can be truly disastrous when performing shoulder exercises. The shoulders are delicate and complicated joints that are not especially easy to target, and if you do put them under too much pressure before they’re ready you can end up with injuries that put you out of action for months.
It is also, however, absolutely essential to schedule some shoulder-specific exercises into your workouts, because without strong Noddy Holders, you’re going to come up short when attempting all sorts of other lifts, especially when training your chest and back.
The shoulder is made up of three heads – the anterior (front delt), medial (side delt) and posterior (rear delt) – and you need to work all three of them, along with the trapezius muscle in the upper back, for a truly satisfying shoulder session.
If that sounds like a lot of planning, we have some good news – we have a workout that works all those muscles right here!
The workout below is broken down into a pair of tri-sets, making six exercises in total, all of which do a sterling job of working all three heads of the shoulder and the trapezius muscle. To get the most out of it make sure you stick to the sets, reps, tempo and rest detailed, and don’t go too heavy with the weight to start with. If you start to find any of the rep counts too easy, add a little weight. Do this workout twice a week for a month and watch your shoulders turn into boulders.
How To Get The Most Out Of This Shoulder Workout
Move through a full range
Moving your muscles through their full range of motion will engage far more muscle fibres than doing partial reps or cheat reps (where momentum moves the weight). The more fibres you fatigue, the faster your muscles grow.