Pearce-Fitness

Shoulder Workout 1

Shoulder Workout 1

Warm Up

✅ Start with a weight that is easy and does not cause strain or heavy breathing.

Reverse Pyramid

✅ On your first heavy weight: Do a weight that you can do 4-6 reps. Then decrease the weight by 10% for each of the following reps. Once you hit the max you can do, increase your weight. Rinse and repeat as you get stronger.

Rest Pause

✅ Rest Pause is 4 Rounds. The first set is larger and the other three are smaller. The weight stays the same for all rounds. If you can do 12 Reps and 6 Reps with only 15 seconds of rest easily, then increase the Rep count to 14 and 7.

Abs

✅ You have Two Options: Option 1: You can do 1 Set of 60 OR Option 2: 3 Sets of 20 (you can mix it in between the exercises as you do the workout)

The Workout

1. Dumbbell Lat Raise (Reverse Pyramid)

Example: (adjust weight according to what works best for you)

Warm up: 4-6 Reps: 30 pounds (then do 1 minute rest)

Warm up: 4-6 Reps: 40 pounds (then do 2 minute rest)

Round 1 – Do 4-6 Reps: 60 pounds (then do 3 minute rest)

Round 2 – Do 6-8 Reps: 50 pounds (then do 3 minute rest)

Round 3 – Do 8-10 Reps: 40 pounds (then do 3 minute rest)

2. Dumbbell Lat Raise (Rest Pause)

Example: (adjust weight according to what works best for you)

Round 1 – Start at 12 Reps for your first set (then do 15 second rest)

Round 2 – Do 6 Reps (then do 15 second rest)

Round 3 – Do 6 Reps (then do 15 second rest)

Round 4 – Do 6 Reps (then do 15 second rest)

3. Standing Dumbbell Shoulder Press (Reverse Pyramid)

Example: (adjust weight according to what works best for you)

Warm up: 4-6 Reps: 30 pounds (then do 1 minute rest)

Warm up: 4-6 Reps: 40 pounds (then do 2 minute rest)

Round 1 – Do 4-6 Reps: 60 pounds (then do 3 minute rest)

Round 2 – Do 6-8 Reps: 50 pounds (then do 3 minute rest)

Round 3 – Do 8-10 Reps: 40 pounds (then do 3 minute rest)

4. Standing Dumbbell Shoulder Press (Rest Pause)

Example: (adjust weight according to what works best for you)

Round 1 – Start at 12 Reps for your first set (then do 15 second rest)

Round 2 – Do 6 Reps (then do 15 second rest)

Round 3 – Do 6 Reps (then do 15 second rest)

Round 4 – Do 6 Reps (then do 15 second rest)

5. Upright Cable Row (Reverse Pyramid)

Example: (adjust weight according to what works best for you)

Warm up: 4-6 Reps: 30 pounds (then do 1 minute rest)

Warm up: 4-6 Reps: 40 pounds (then do 2 minute rest)

Round 1 – Do 4-6 Reps: 60 pounds (then do 3 minute rest)

Round 2 – Do 6-8 Reps: 50 pounds (then do 3 minute rest)

Round 3 – Do 8-10 Reps: 40 pounds (then do 3 minute rest)

6. Upright Cable Row (Rest Pause)

Example: (adjust weight according to what works best for you)

Round 1 – Start at 12 Reps for your first set (then do 15 second rest)

Round 2 – Do 6 Reps (then do 15 second rest)

Round 3 – Do 6 Reps (then do 15 second rest)

Round 4 – Do 6 Reps (then do 15 second rest)

6. Abs: Ab Plank

Two Options:

Option 1: One Set for 90 Seconds

Option2: 3 Sets of 30 seconds – You can mix it in between the exercises as you do the workout.

7. Abs: Side Plank

Two Options:

Option 1: One Set for 90 seconds Each Side

Option 2: 3 Sets, Each set for 30 seconds per side – You can mix it in between the exercises as you do the workout.

Shoulder Exercise
Shoulder Workout
Shoulder Exercise
Shoulder Workout

Shoulder Workout 1

Why It’s Good to Do a Shoulder Workout

Shoulder workouts are an essential part of any well-rounded fitness routine, providing numerous benefits for both strength and aesthetics. Not only do they help create that desirable V-taper look, but strong shoulders improve functionality in everyday tasks, athletic performance, and overall upper body strength. Among the vast array of shoulder exercises available, three that stand out for their effectiveness and accessibility are the Dumbbell Lateral Raise, Standing Dumbbell Shoulder Press, and Upright Cable Row.

These exercises specifically target the different parts of the deltoid muscle—the large, triangular muscle that forms the rounded contour of your shoulder. Working each section of the deltoids ensures balanced development and prevents injury.

How to Do the Dumbbell Lateral Raise

The Dumbbell Lateral Raise primarily targets the lateral or side portion of the deltoids, helping to create the broad, defined shoulder appearance many people aim for.

Steps to Perform:

  1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Keep your arms straight but not locked, and your palms facing in toward your body.
  2. Raise the Dumbbells: Slowly raise both dumbbells outward to the sides, keeping a slight bend in your elbows and focusing on leading with your elbows rather than your hands. Lift until your arms are parallel to the floor.
  3. Lower the Dumbbells: In a controlled motion, lower the dumbbells back to the starting position.
  4. Breathing: Exhale as you lift the dumbbells and inhale as you lower them.

Tips for Proper Form:

  • Avoid using momentum to lift the weights; keep the movement slow and controlled.
  • Keep your core engaged to avoid leaning or arching your back.
  • Don’t raise the weights higher than shoulder level, as this can put unnecessary strain on the shoulder joints.

Benefits of the Dumbbell Lateral Raise

The Dumbbell Lateral Raise is particularly effective for developing the middle section of your shoulders, which contributes to a wider, more defined upper body. This exercise:

  • Enhances Shoulder Definition: It isolates the lateral deltoid, giving you that desirable “cap” on your shoulders.
  • Improves Shoulder Mobility: By working in a lateral plane, this exercise encourages better shoulder joint mobility and flexibility.
  • Supports Better Posture: Strong lateral delts contribute to an upright posture, which can improve your appearance and help prevent back and neck pain.
  • Strengthens Shoulder Stability: Strengthening the deltoids helps protect the shoulder joints from injury, particularly during other pressing or overhead movements.

How to Do the Standing Dumbbell Shoulder Press

The Standing Dumbbell Shoulder Press is a compound movement that targets the entire shoulder, with an emphasis on the anterior (front) deltoids. It also engages the triceps and upper chest to a degree, making it a highly effective upper body strength builder.

Steps to Perform:

  1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up to shoulder height with your palms facing forward and elbows bent at a 90-degree angle.
  2. Press the Dumbbells Upward: Push the dumbbells upward until your arms are fully extended overhead, but don’t lock your elbows.
  3. Lower the Dumbbells: In a controlled motion, lower the dumbbells back to shoulder height.
  4. Breathing: Inhale as you lower the dumbbells, and exhale as you push them up.

Tips for Proper Form:

  • Keep your core tight to avoid excessive arching of your lower back.
  • Make sure your wrists are straight and aligned with your forearms to prevent wrist strain.
  • Engage your glutes and legs for added stability during the movement.

Benefits of the Standing Dumbbell Shoulder Press

The Standing Dumbbell Shoulder Press offers a full-spectrum approach to shoulder training, targeting all three heads of the deltoids (anterior, lateral, and posterior), along with secondary muscles in the upper arms and chest.

  • Builds Overall Shoulder Strength: This exercise builds strength and size in the deltoid muscles, which are critical for overhead pressing movements in both the gym and real life.
  • Increases Functional Strength: Since you’re standing, the exercise forces you to engage your core, glutes, and lower body for balance, making it a functional, full-body movement that mimics real-life activities.
  • Improves Shoulder Stability: Regularly performing this press helps improve the stability of your shoulder joints, which can reduce the risk of injury during sports or other physical activities.
  • Enhances Athletic Performance: Athletes, especially those involved in sports that require overhead movements (such as basketball, swimming, or volleyball), can greatly benefit from the improved shoulder strength and mobility that this exercise provides.

How to Do the Upright Cable Row

The Upright Cable Row is an excellent exercise for targeting the upper traps, lateral delts, and rhomboids. It’s especially useful for building the muscles in the upper back and shoulders, contributing to a thicker and more balanced upper body.

Steps to Perform:

  1. Starting Position: Stand facing a cable machine with a straight bar attachment connected to the low pulley. Grab the bar with an overhand grip, hands slightly closer than shoulder-width apart.
  2. Pull the Bar Upward: Keeping the bar close to your body, pull it upward toward your chin, leading with your elbows. Your elbows should be higher than your wrists at the top of the movement.
  3. Lower the Bar: Slowly lower the bar back to the starting position, keeping the movement controlled.
  4. Breathing: Exhale as you pull the bar upward and inhale as you lower it.

Tips for Proper Form:

  • Keep your back straight and your chest up throughout the movement.
  • Avoid shrugging your shoulders as you pull the bar; instead, focus on lifting with your arms and shoulders.
  • Don’t raise the bar too high—lifting it just to chin level is sufficient.

Benefits of the Upright Cable Row

The Upright Cable Row is a powerhouse for building shoulder and upper back strength, making it an important exercise for achieving a well-rounded upper body.

  • Develops Upper Trapezius and Delts: This exercise is great for building the upper traps and lateral deltoids, giving your shoulders a broader, more powerful appearance.
  • Improves Posture: By strengthening the muscles in the upper back and shoulders, the Upright Cable Row can help counteract poor posture caused by sitting or hunching over for long periods.
  • Increases Shoulder Strength and Stability: Stronger shoulders and upper back muscles contribute to better joint stability, reducing the risk of shoulder and neck injuries.
  • Promotes Symmetry: By working on both your shoulders and upper back, this exercise helps maintain symmetry in your upper body, which is important for both aesthetics and injury prevention.

Why Shoulder Workouts Are Essential

Aside from improving aesthetics, shoulder workouts offer a number of significant functional benefits:

  • Prevents Injuries: Strong shoulder muscles help stabilize the shoulder joints, which are prone to injury due to their wide range of motion. Regular shoulder strengthening can reduce the risk of strains, dislocations, and other shoulder-related injuries.
  • Improves Daily Activities: Many daily tasks—like lifting, reaching, or carrying objects—depend on shoulder strength and mobility. Building stronger shoulders makes these tasks easier and less likely to result in injury.
  • Supports Other Exercises: Strong shoulders are vital for a variety of upper body exercises, including bench presses, push-ups, and rows. By strengthening the shoulders, you can improve performance in these other exercises and increase your overall upper body strength.
  • Enhances Athletic Performance: Whether you’re playing sports, swimming, or lifting heavy objects, strong shoulders provide better performance and endurance. They allow for more powerful movements and reduce fatigue in overhead activities.

Get Your Shoulder Workouts from Pearce Fitness

Incorporating exercises like the Dumbbell Lateral Raise, Standing Dumbbell Shoulder Press, and Upright Cable Row into your routine will not only build strong, defined shoulders but also improve overall upper body strength and function. By focusing on proper form and gradually increasing your weights, you can avoid injury and make consistent progress.

For those looking to step up their fitness game, Pearce Fitness offers expert guidance on creating personalized workout routines that get results. Whether you’re a beginner or an experienced lifter, you’ll find workouts designed to help you reach your goals.

Make sure to follow Pearce Fitness on YouTube @pearcemfitness for more tips, workout demonstrations, and fitness motivation. Stay committed, stay consistent, and watch your shoulders grow stronger and more defined!ouTube @pearcemfitness for more workout tips and inspiration!progress and results.