ALL LEVELS / shoulder superset workout / 20 minutes
Equipment: Barbell, cable machine & weight plate
Shoulders are involved in more activities than people realise. Pressing weights overhead, pulling open a door, carrying groceries, pushing a shopping cart… when you think about it, having strong shoulders is about much more than looking good in a tank top.
This shoulder superset workout will help you strengthen this body part. It consists of 2 supersets, each with 2 exercises, performed for 10 to 12 reps across 4 rounds. You must complete one superset before moving on to the second. Rest for 1 minute between supersets and rounds, and this workout will take you 20 minutes to complete.
Superset 1
- Barbell overhead press
- Cross cable lateral raises
Superset 2
- Half kneeling cable row
- Front plate raises
Ready to have stronger shoulders?
WORKOUT SETUP
- 2 supersets
- 2 exercises each
- 10 to 12 reps
- 4 rounds
- 1-min rest between rounds and exercises
- 20 minutes
- Equipment: Barbell, cable machine and weight plate
WORKOUT EXERCISE LIST
4 rounds
Superset 1
1 – BARBELL OVERHEAD PRESS
10 to 12 reps
- Grab a suitably-weighted barbell in a rack position (barbell resting loosely in palms, at your chest level). Make sure you choose a weight that allows you to perform the 4 rounds.
- Engage your core, squeeze your shoulder blades together, and press the barbell overhead, pausing for a few seconds at the top.
- Make sure you press until you lock out your arms.
- Then, engage your back muscles and return the barbell to the rack position.
- Repeat.
2 – CROSS CABLE LATERAL RAISES
10 to 12 reps
- Set both cable pulleys to the lowest position and stand in the middle of the machine.
- Grab each handle with the opposite hand so the cables cross in front of your body.
- Keeping a slight bend in your elbows, raise both arms out to the sides until your hands reach shoulder height.
- Focus on leading the movement with your elbows while keeping your torso still.
- Pause briefly at the top, then lower the cables slowly and with control.
- Repeat.
Superset 2
1 – HALF KNEELING CABLE ROW
10 to 12 reps
- Set the cable pulley to about chest height and attach a single handle.
- Get into a half-kneeling position facing the machine (one knee down, the opposite foot forward).
- Grab the handle with the hand opposite to your forward leg and extend your arm fully.
- Keep your torso upright and core engaged to avoid leaning or rotating.
- Pull the handle toward your hip by driving your elbow back, squeezing your shoulder blade at the end of the movement.
- Pause briefly, then slowly extend your arm back to the starting position with control.
- Repeat, then switch sides.
2 – FRONT PLATE RAISES
10 to 12 reps
- Stand tall, holding a weight plate with both hands at hip level.
- Keep your arms straight or with a slight bend in the elbows, and brace your core.
- Raise the plate directly in front of your body until it reaches shoulder height.
- Avoid swinging or using momentum, and move in a slow, controlled motion.
- Pause briefly at the top while keeping your shoulders down and engaged.
- Lower the plate slowly back to the starting position.
- Repeat.
Use the strength you gained after this shoulder superset workout and choose your next challenge below:
- 35-min hybrid conditioning workout
- 35-min lower-body workout
- 40/20 interval strength workout
- 40-min biceps and triceps superset workout
- 45-min AMRAP Hybrid workout
- 300-reps metabolic strength workout
- 30-min chest and back superset workout
- 25-min Smith machine upper-body workout
- 30-min kettlebell pyramid workout
- 20-min shoulder and legs workout
- 30-min upper-body strength workout
- 30-min unilateral back workout
