Building the very best Shoulder Workout


Boulder Shoulder Workout | Regan Grimes

Video taken from the channel:


Build Beautiful Shoulders | (Full Workout w/ Commentary) | Training Explained

Video taken from the channel: Erin Stern


8 Dumbbell Exercises to Build Massive Shoulders Gym Body Motivation

Video taken from the channel: GYM BODY MOTIVATION


Giant Sets & Shoulder Training | Seth Feroce

Video taken from the channel: Seth Feroce



Video taken from the channel: Fit Media Channel



Video taken from the channel: RyanJTerry


Plateau-Busting Shoulder Workout for Mass | Abel Albonetti

Video taken from the channel:

To build mass, always start your workout with the most demanding exercises—multijoint overhead presses, in the case of the delts—which allow you to push the most weight. In this mass workout, a second multijoint move is next, followed by single-joint moves for each of the three delts heads: front, middle, and rear. The 10 Best Dumbbell Shoulder Exercises If you can’t make it to the gym and all you have is a set of dumbbells to work with then don’t worry, we have a set of exercises that are perfect for you. 8 Exercises You Can Do at Home to Build Strength and Muscle in Your Shoulders Athlean-X’s Jeff Cavaliere demonstrates the bodyweight and dumbbell moves that. Set the bar up in a squat rack or cage, and grasp it just outside shoulder width.

Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the. Push ups are a great chest building exercise when you have a shoulder injury.

Image Credit: urbazon/E+/GettyImages While it may seem counterintuitive, using resistance to strengthen your chest muscles plays an important role in your recovery from a shoulder injury. In this video, we cover the best shoulder exercises for mass for those training at home. Many of us are being forced to do shoulder workouts at home at the moment, so we want to be sure that the shoulder exercises we are doing are capable of putting on muscle mass so we don’t lose our gains while away from the gym. First of all, the best shoulder workout for mass is focusing on lifting heavy weights.

For solid, big shoulders, aim for a rep range of either 4-6 or 5-7. Secondly, the best shoulder workout focuses on exercises that allow for safe and sufficient progressive overload. Of course, training in frequency and volume is also critical to your success.

As you can see, it is possible to build bigger shoulders at home with the best shoulder exercises for mass. If you want to pack on muscle size and get bigger delts you just have to use the right selection of exercises. Using your own bodyweight or a couple of sets of dumbbells, you can put on shoulder mass at home without a gym.

To build big shoulders, you need to focus on hitting all of the three heads that make up this muscle group in your shoulder workout at home. Because adequately targeting and growing the front, middle, AND the often neglected rear delts really is key. This is especially when it comes to creating that 3-dimensional, rounded look with your shoulders.

Know best shoulder workout for men and women at home, gym workout, dumbbells workouts, chart and shoulder workout for beginners.

List of related literature:

Training programs should therefore focus on shoulder flexibility and strengthening of the shoulder adductors, internal and external rotators, supraspinatus, pectoralis major, triceps, and anterior deltoid muscles [17, 20].

“Adaptive Sports Medicine: A Clinical Guide” by Arthur Jason De Luigi
from Adaptive Sports Medicine: A Clinical Guide
by Arthur Jason De Luigi
Springer International Publishing, 2017

• The military press is the best all-around shoulder exercise you can perform.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Here’s the path to developing optimal power output from the shoulders: Perform a wide swath of exercises that stabilize the shoulders from a variety of ranges.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

To develop the upper body, we’ll do traditional lifts such as the bench press, incline press, and shoulder press, as well as other assisted lifts, such as lat pull-downs, rows, and rear deltoid work.

“NBA Coaches Playbook: Techniques, Tactics, and Teaching Points” by National Basketball Coaches Association (NBCA)
from NBA Coaches Playbook: Techniques, Tactics, and Teaching Points
by National Basketball Coaches Association (NBCA)
Human Kinetics, Incorporated, 2008

This exercise is great for developing the rear delts, which are a key to good shoulder development.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

To maximize the core workout, try to bend the bar over your shoulders throughout the lift—this action will maximally recruit your outer core including the latissimus dorsi, pecs, rotator cuff, and trapezius.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

(Shoulder presses followed by lateral raises, for example.)

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Although you can execute this exercise with a common health club shoulder-press machine, performing dumbbell shoulder presses provides a more complete workout of the many small stabilizing muscles of the shoulders.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Flexibility around the shoulder is key (maintaining the length of the pectorals), as well as strength in the rotator cuff, rear shoulder, and upper back—there should be front and back balance to the shoulder.

“Wheelchair Sport: A Complete Guide for Athletes, Coaches, and Teachers” by Vicky Goosey-Tolfrey
from Wheelchair Sport: A Complete Guide for Athletes, Coaches, and Teachers
by Vicky Goosey-Tolfrey
Human Kinetics, 2010

You needn’t include all four types of exercises in each shoulder workout, but you should aim to perform each type on a regular basis so you develop evenly balanced shoulder muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

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  • Taking ownership of these shoulders of mine! Thanks Erin for the supply of workouts. I am a better athlete because of you ❤������️‍♀️

  • Question for Able: You said you do not recommend for every week. How often should it be done? Every other week? Once a Month? I would like to try it every week for 4 weeks straight. Would I see gains? What would you recommend?

  • The guy behind u doing it all wrong with that very close grip tricep barbell press… There’s alot of lifters don’t know what the hell there doing the guy behind u

  • Why are people watching this guy….he is juiced to the gills….all you people who follow this guy are absolute losers….seeing 500k subs for this uninteresting drug pushing freak give me zero faith in humanity but also means I can make a ton of money because I realize fully that most people are dumb as fuck

  • The confidence of the guy concentration curling the 5 pd (2.5 pnd??) db while you are lifting right beside him is something to behold.

  • The only thing i want to know is: what gym is this? And where can i find a machine like that which lets you do presses and side raises like that?

  • Really good advice and suggestions for exercises, Erin. Love the way you explain and show them as well as the way you´ve chosen to shoot the segments. No wonder you´re 2 and most likely soon 3 x Miss Olympia. You have my deepest support.

  • WAY to many sets for one muscle… Your never gonna get any growth from such extreme regiments… Great for a fat person looking to burn fat I guess…

  • You are awesome, Erin! I really enjoy your videos and always learning something to apply to my own workouts. Keep up the awesome job and look forward to the next video! God Bless!

  • You look Awesome!How can you manage so beautiful chest? I recently had breast augmentation under the muscle, and I am addict.. I love pumping muscle,I really wanted to get done over the muscle but Dr said it’s not possible for me there is not much breast tissue left as you know right now I am bit of confused, There is just little things what I can do and it’s kind of sadness me:( What could you suggest for me?

  • Erin I literally LOVE your videos. Such clear instructions and demos and you are just down to earth not being an ego maniac. I’m off to the gym to try this out. Thanks so much. You ROCK!!

  • My goodness, it’s about time! Do you know how hard it is to find videos for women who aren’t afraid of growing some muscles?! Thanks, Erin! Keep ‘em coming!

  • Everyone else I see dont look like they are actually using their shoulders. But you definitely look like your using your shoulders, I’m gonna try some of these work outs

  • I lean forward a bite on my front raises, I find when I stand up straight my lower traps start to kick in and take some load off my delts. Leaning forward stretching my upper back takes that load away and puts it all on the front delts. First time I’ve seen someone else do this

  • The only way to go through this whole workout is by using like 10% of your 1RM. Relying on volume alone is trash. It’s all about matching volume with intensity. There’s no way you’d do 55 HARD intense sets in one session. Prob for the first 2/3 exercises you’d be alright. Then you’ll start training half assed for the rest of the session

  • I like these kinds of videos that just get right into the workout. Ya boy’s ADD does not help with science-y stuff

    Thank you for your hard work

  • Abel knows what he’s doing, just take what you know you would do fine, and just leave what you think is controversial,
    For me behind neck presses and those pinkies at side raises ain’t my favo but I’m gonna tell that this beast is wrong? Hell no.. look at him for f sake

  • Too many exercises!! Go ahead n hurt urself!! I only do 3-4 different shoulder exercises.. I keep 1 main exercise n change the other 2

  • So I tried this after adding a cannabis cookie to my morning shake it made me more focused definitely going to be using it more with workouts I smashed this out in 1 hour 30 mins an amazing workout just what I needed

  • Holy shit, standing shoulder press is so fucking difficult, I normally do like 155 seated military. But standing I can barely get 95!

  • This dude Seth is a absolute Monster. Say what you want about drugs, but that HAS to take years and years of consistent hard work to look like that. Like the dudes Traps alone.. WTF lmao

  • to all the hoes in the comment section bching and complainingthis life ain’t for everybody im sure theres a aerobics channel thats a perfect fit for you. We all can do this and get shredded af but theres those that put in work and theres those that complain

  • 0:33 dumbell shoulder press (5 × 6-12 reps)
    1:29 standing barbell press behind neck (5 × 8-10 reps)
    1:58 side lateral raise (4 × 12 reps) into dumbbell upright row (4 × 12 reps)
    2:46 leaning cable side raise (4 × 12-15 reps)
    3:23 incline dumbbell reverse fly (4 × 12 reps) into face pull (4 × 12 reps)
    4:08 Smith machine shrug (6 × 12 reps) (3 sets in front, 3 set behind)
    4:58 seated side lateral raise (3 × 12 reps) into dumbbell seated front raise (3 × 12 reps) into bent over reverse fly (3 × 12 reps)

  • Weak bitches are gonna wine about how high the volume is and how ur gonna overtrain well that’s why u look like shit that’s why u will remain average what a bunch of pussies

  • I tried this today and my shoulders were on FIRE! I almost always burn them but not like this…. That 1st warm up exerceise is on point.

  • Standing barbell overhead
    1st warm up set -20 reps
    Increase weight
    2nd warm up set -18 reps
    3 working sets -15 reps
    10 full reps rest 2 reps 2 reps 1 rep
    Last set to failure <20

    Dumbell lateral raise
    1 warm up 15-18
    3 working 10-12
    Final drop set
    Rear delt
    15-20 reps
    8 reps 2 sec rest 2 reps 2 sec rest

    Plate front raise
    4 working sets to failure
    Should get 15-18

    Dumbell shrug
    6 working set
    First 2 set
    15 reps
    2 sets
    12 reps
    2 sets
    10 reps

  • I recently came across your site. You have a very lean and strong body. I want to lose some fat and get lean so i am going to try some of your workouts. Your new subscriber.

  • Hi Erin! Love your videos and works outs. I alway learn something new! Can you list how many sets/reps for each of these exercises please. I have been looking for a good shoulder workout and cant wait to try this but I have watched it several times through and on the first several lifts you don’t say the set/rep range that needs to be done. Thank you! ������

  • Ryan I’ve always followed you and got the greatest admiration for you especially after the advice you gave me at body power. this was a poor video from you. You didn’t explain why you did what you did, why the tempo and volume used. You could have just put your workout rep range and set in the description without the voice over. Sorry mate. Hopefully better videos from you soon

  • Obviously Seth knows a decent amount more about working out than myself however his back is super arched when he was doing the machine shoulder press, you want to be sitting flat as possible, arching your back still uses your shoulders but it recruits the chest a lot a lot. I did that a lot when I first started working shoulders often especially on military press and it was just simply because the weight was too heavy for me at the time, I had to put my ego aside and go lighter so I could keep my back flat. Little things like that honestly don’t matter as much when you are consistently on cycles like Seth is but when you are working out all natural, it really does matter and takes a lot longer and makes it much harder to get to where you want to be.

  • Your vids are so helpful and informative. You cover every detail of the moves which is important for preventing injury. I love that you share your weights so I have something to strive for!! You’re the best!! ❤️ makes my day to get your vids!!

  • Really not liking this.
    From muscle building I’m sure it’s great but behind kneck press and upright rows can mess your shoulders up big time!

  • Awesome explanation for each exercise. I really appreciate the information on why you choose to go heavier or lighter, and how many reps and sets. Thank you Erin ��

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  • I’m so glad I found you! You do a great job in these videossoft spoken, clear directive and engaging! I have done two of your other workouts and love them!!! Going to try this one next! I used to do figure showsyears agoand haven’t been back in the gym before. But I’m thankful now I’m back working out 3-4 times per week. What diet do you do to lean out? Have you tried keto? Hugs and keep up the good work!

  • The entire workout 45 mins.
    Focus of this workout rear delts and side delts
    Recovery times vary.
    To gain muscle. recovery time 1 min. go heavier weights
    To maintain 30 seconds

    1: 40 2 sets x 10 Shoulder rotations

    2:11 Standing Lateral raises
    3:37 1A Netural Grip shoulders press
    4:39 1B Modified Upright row
    5:25 2A Smith Machine wide grip upright row 4 sets x 10
    6:25 2B rear delt fly
    7:22 Machine rear delt press
    8:37 Iron cross burnout 3 sets x AMRAP

  • Stop complaining this is plateau buster.. So if you are not working your shoulders like the way before this one will really shock your shoulder and it will bust your plateau

  • Dear brother, I would like to know if the value of the carp in the food is changed after the cooking, or whether it remains like 40 grams or remains as 72 grams. I am very confused in Hai HaShagla and I started an expert in hi things that help me like you

  • Finished this work out this evening. Wow what a goody! Struggled a bit with the reverse flys so went super light and rested my head on an incline bench. Can’t wait to try more �� thank you so much for sharing

  • my arms get tired/ unable to lift anymore before i even really tear the muscle! i just cant build and it kncks me down and then i dont want to workout. forever weak arms/shoulders:(

  • Hey Erin! I’m sure you get this a lot and by that I mean when helping/training women they are scared to use heavy weights. I’m a male and it’s always difficult at first to explain to them it all comes down to caloric intake. Now depending on the individual’s goal (lose or gain weight) either you go in a deficit or surplus. I still like them to train heavy into the lower reps [6-10] while also including higher reps too [10-25]. Of course, i like to listen what is their desired physique and making good quality choices when it comes to nutrition. All this while making sure technique/form are good to go and having a nice muscle to mind connection before adding weight. Obviously strength will come over time. Not sure where I was really going with this…lol but if there’s any advice i should add that’ll be nice.

  • Alright brothers take a look at the video name it says “for mass”. So stop making your perceptions like it’s very heavy or lengthy.


  • I hav been doing this work every week frm the past 2monts…have to tel…it has got me very good results and my shoulders strength and growth increases after every work out…it takes me 1 and half hour max…
    But can we do this regularly…?i mean every week…
    Thank u for this wonderful workout…and i even follow ur other body parts work out too…and has got me very good results..
    Just hav good protien food after work out for recovery and growth…��

  • | Regan Grimes’ Boulder Shoulder Workout |

    1. 3-Way Single-Arm Rear Delt Cable Fly: 3 sets, 10 reps

    2. Forward-Leaning Dumbbell Upright Row: 3 sets, 12 reps

    3. Alternating Seated Dumbbell Lateral Raise: 3 sets, 12 reps

    4. Seated Dumbbell Shoulder Press: 3 sets, 10-12 reps

    5. SingleArm Cross-Body Cable Front Raise: 3 sets, 10 reps

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  • Its obvious he’s not natty but frankly for someone on the cycle, he is looking pretty good tbh as far as that steroid huge look goes, he’s doing a good job

  • he is a beast, i use this workout for one year,before i couldnt even do a single barbell,now after some heavy super set shoulder exercice i can still do 15 more reps shoulder barbells

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  • Can anyone tell me what brand & possibly exact name of that should press combo machine he’s using?

    I’ve checked all main industrial brands & haven’t been able to locate this press/Lateral combo.

    Appreciate the help, thanks!

  • Way way to many sets for muscle growth. This advice is a recipe for injury and overtraining which renders zero results and frustration. Two thumbs down

  • The excersizes depicted in this video are very effective…however every guy in that video is on gear. Idk why I keep getting prompts for videos like this.

  • I just started weight training again after a long break! So thrilled to have come across your workouts. Thank you for the positive attitude and the tips at the end of each video.

  • why are u bouncing and using momentum to get the weight up at the start, you said it was ur warm up set aswell. Surely u should be able to do the warm up reps without cheating?

  • I like the big sign across the mirror saying do not drop the dumbells.. Fucking hate going to the gym and watching idiots drop the dumbells after a set.

  • This is a great video but if you are just starting please don’t try to lift what he is lifting! Start very light with shoulders and increase weight as you get stronger. Also keep traps relaxed! Don’t hurt yourself it’s just not worth it! A body builder like this guy can lift heavy but please know about your rep max and work at the appropriate rep max for your goals. For sure you have to push yourself but I would not try to mimic the athlete here unless you have worked up to his level! Amazingly strong and inspiring!!!

  • Have to say most videos talk way to much and don’t show examples of routine and exercises. But you have the prefect balance of explaining exercise and showing routine. Thanks

  • Like I probably would not do the behind the head barbell press, and instead would do focused handstand push ups as well as rotator exercise.

  • you are super inspirational woman whenever I watch your videos i get inspired. i love to see you, keep making such inspiring videos.