{"id":44388,"date":"2023-07-31T03:00:00","date_gmt":"2023-07-31T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-shoulder-strength-workout\/"},"modified":"2025-05-16T12:16:16","modified_gmt":"2025-05-16T10:16:16","slug":"20-min-shoulder-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-strength-workout\/","title":{"rendered":"Workout of the week: 20-min shoulder strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ shoulder strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells and gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Muscular shoulders are a desirable physical attribute for many people. However,&nbsp;<strong>having stronger shoulders does more for you than just enhancing your looks<\/strong>. They are, in fact, a vital component of overall upper body strength and function. Think about it:&nbsp;<strong>shoulders are pivotal for a wide range of activities such as pushing and pulling, lifting or carrying.<\/strong>&nbsp;Strong shoulders also improve your posture, reduce the risk of injuries, and enhance your athletic performance.&nbsp;<\/p>\n\n\n\n<p>With all these benefits, you must try this&nbsp;<strong>shoulder strength workout<\/strong>. A session with&nbsp;<strong>4 exercises<\/strong>, with&nbsp;<strong>8 reps each<\/strong>. You must complete&nbsp;<strong>4<\/strong>&nbsp;<strong>rounds<\/strong>, and you&#8217;ll have&nbsp;<strong>1-minute to rest between them<\/strong>. All combined, this workout takes&nbsp;<strong>20 minutes to complete<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Military Press<\/li>\n\n\n\n<li>Angled arm raise<\/li>\n\n\n\n<li>Lateral Raise Into Front Raise<\/li>\n\n\n\n<li>Quadruped Shoulder Taps<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s strengthen those shoulders!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>8 reps each<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-minute rest between rounds<\/li>\n\n\n\n<li>20 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells and gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DUMBBELL MILITARY PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart, holding a dumbbell in each hand.<\/li>\n\n\n\n<li>Set the shoulders and engage the core.<\/li>\n\n\n\n<li>Lift your arms up so that they make a straight line with your shoulders.<\/li>\n\n\n\n<li>Bend your elbows to a 45-degree angle.<\/li>\n\n\n\n<li>Lower the dumbbells and return to the 45-degree angle starting position.<\/li>\n\n\n\n<li>Throughout the whole exercise, maintain your core tight, shoulder blades squeezed together and your torso upright.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; ANGLED ARM RAISE<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set up a workout bench at a 45-degree angle.<\/li>\n\n\n\n<li>Grab two appropriately weighted dumbbells. This movement usually demands lighter weights.<\/li>\n\n\n\n<li>Start the exercise by lying face down with your arms slightly bend on each side of the bench.&nbsp;<\/li>\n\n\n\n<li>Now lift your arms in a round motion as indicated in the instructional video.&nbsp;<\/li>\n\n\n\n<li>Hold the top position for a moment and slowly return your arms to your sides.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; LATERAL RAISE INTO FRONT RAISE<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In a standing position, hold a dumbbell in each hand by your side. That is your starting position.&nbsp;<\/li>\n\n\n\n<li>Lift the dumbbells alongside \u2014 they should reach shoulder height.&nbsp;<\/li>\n\n\n\n<li>Then, in a continuous movement and with the dumbbells lifted all along, bring them to your front, just like in a regular front raise.<\/li>\n\n\n\n<li>Lower them to your starting position. That is one rep.<\/li>\n\n\n\n<li>Don\u2019t forget to keep your core tight and back straight.<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; QUADRUPED SHOULDER TAPS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li>\n\n\n\n<li>Maintain your head in a neutral position.<\/li>\n\n\n\n<li>Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.<\/li>\n\n\n\n<li>Repeat the movement, but now with the other hand.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After this shoulder strength workout, you might want to check the following workouts: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-functional-bodyweight-workout\/\">10-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-min-amrap-strength-workout\/\">11-min AMRAP strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-strength-workout\/\">20-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-upper-body-strength-workout\/\">15-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-metabolic-strength-workout\/\">10-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ shoulder strength workout \/ 20 minutes Equipment: Dumbbells and gym mat Muscular shoulders are a desirable physical attribute&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min shoulder strength workout | EVO Fitness","_seopress_titles_desc":"Who doesn't want muscular shoulders? We bring you a session that will help you build them: our 20-min shoulder strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,705,935,936],"class_list":["post-44388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-shoulder-strength","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44388","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44388"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44388\/revisions"}],"predecessor-version":[{"id":54845,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44388\/revisions\/54845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44389"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}