Name: Playbook - Sarah Herse - FAQ: Exercises To Build & Strengthen The Shoulders
Uploaded: 2023-08-15T21:29:05.512Z
Duration: 10 min
Description: FAQ: Exercises To Build & Strengthen The Shoulders

For optimal shoulder development, you should perform exercises in multiple movement planes. The shoulder muscles (i.e. deltoids) are generally grouped into 3 areas: front, lateral(side), and rear so you want to choose exercises that target each part. Include 1-2 exercises from the following categories in your weekly workouts:

Overhead press variations (targets front delts)
- Dumbbell push press
- Dumbbell strict press

Horizontal press variations (also primarily targets front delt, along with chest, triceps & core)
- Push ups
- Dumbbell bench press

Isolation exercises:
- Dumbbell lateral raise (side delt)
- Dumbbell rear delt raise  (rear delt)
- Dumbbell front raise (front delt)

Shoulder stability exercises (targets rotator cuff muscles & prevents injury)
- Bottoms up kettlebell carry 
- Banded external rotations
- Standing IYT's

If you're trying to grow your shoulders, I recommend training 10-24 sets of shoulder exercises per week, spread over 2-3 sessions. They are small muscles and usually recover quickly so a little extra volume is usually well-tolerated.

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

- Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet slightly in the starting position, or you can have palms facing each other in a more neutral grip.
- Press the weights above your chest by extending your elbows and pushing up until your arms are fully extended, then bring the weights back down slowly to starting position.

Dumbbell bench press

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Hold a kettlebell upside-down in one hand, with that hand in front of your shoulder at chin height (arm should make a 90 degree angle) (if the kettlebell is falling over, you went too heavy)
- Keeping posture tall and core pulled in take a step forward and walk for the specified distance then repeat movement with the other hand.
- Non kettlebell hand should be down by your side as you walk.

Bottoms up kettlebell carry

- Hold band with both hands and palms facing upwards
- Keep arms at 90 degrees and externally rotate your arms outward 
- You should have tension in the band when arms are rotated outwards
- Repeat for recommended amount of reps

External rotations with band

- Standing straight with feet under hips, and arms down by side with palms facing towards you.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Standing IYTs

FAQ: Exercises To Build & Strengthen The Shoulders

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

FAQ: How Many Sets of An Exercise Should You Do

I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

How To Select The Appropriate Weight for an Exercise

FAQ: How do I know if I need to improve my ankle mobility?

FAQ: How Long Should You Rest Between Sets When Lifting?

3 Ways To Set Up A Landmine In Your Home Gym

FAQ: How To Safely Max Out A Lift

Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

FAQ: Exercises To Build & Strengthen The Shoulders

More workouts from Sarah Herse