Workout of the week: 20-min shoulder strength workout

31st July 2023

ALL LEVELS / shoulder strength workout / 20 minutes

Equipment: Dumbbells and gym mat

Muscular shoulders are a desirable physical attribute for many people. However, having stronger shoulders does more for you than just enhancing your looks. They are, in fact, a vital component of overall upper body strength and function. Think about it: shoulders are pivotal for a wide range of activities such as pushing and pulling, lifting or carrying. Strong shoulders also improve your posture, reduce the risk of injuries, and enhance your athletic performance.

With all these benefits, you must try this shoulder strength workout. A session with 4 exercises, with 8 reps each. You must complete 4 rounds, and you’ll have 1-minute to rest between them. All combined, this workout takes 20 minutes to complete.

Dumbbell Military Press
Angled arm raise
Lateral Raise Into Front Raise
Quadruped Shoulder Taps

Let’s strengthen those shoulders!

WORKOUT SETUP

4 exercises
8 reps each
4 rounds
1-minute rest between rounds
20 minutes total
Equipment: Dumbbells and gym mat

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL MILITARY PRESS

8 reps

Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Set the shoulders and engage the core.
Lift your arms up so that they make a straight line with your shoulders.
Bend your elbows to a 45-degree angle.
Lower the dumbbells and return to the 45-degree angle starting position.
Throughout the whole exercise, maintain your core tight, shoulder blades squeezed together and your torso upright.

2 – ANGLED ARM RAISE

8 reps

Set up a workout bench at a 45-degree angle.
Grab two appropriately weighted dumbbells. This movement usually demands lighter weights.
Start the exercise by lying face down with your arms slightly bend on each side of the bench.
Now lift your arms in a round motion as indicated in the instructional video.
Hold the top position for a moment and slowly return your arms to your sides.

3 – LATERAL RAISE INTO FRONT RAISE

8 reps

In a standing position, hold a dumbbell in each hand by your side. That is your starting position.
Lift the dumbbells alongside — they should reach shoulder height.
Then, in a continuous movement and with the dumbbells lifted all along, bring them to your front, just like in a regular front raise.
Lower them to your starting position. That is one rep.
Don’t forget to keep your core tight and back straight.
Repeat.

4 – QUADRUPED SHOULDER TAPS

8 reps

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.