3-Move Shoulder Workout to get Strong, Defined Shoulders

This workout will train all 3 parts of the shoulder to give you a strong, perfectly-defined athletic figure!

The shoulders are involved in almost every upper body exercise. From chest routines, to back workouts, your shoulders are working overtime. This is why it’s so important for us to give them a little extra, one-on-one attention! This 3-Move Shoulder Workout is fast, effective, and is guaranteed to give you a healthy, athletic-looking physique.

There are a plethora of different shoulder exercises that can be performed. Your shoulders, also known as the deltoids, have 3-heads. Because of this, there are specific exercises for the anterior, lateral, and posterior deltoids. It’s important to isolate each of these areas to ensure evenly shaped and strengthened shoulder muscles.

The anterior deltoid, in the front of your shoulder, is responsible for flexion. In other words, your anterior delts work with your pec muscles to raise your arms in front of you, as well as cross your arms over your chest.

Your lateral deltoid is the middle part of your shoulder muscle. The lateral delt assists with abduction of the arm (moving your arm out, away from your body.)

Lastly, the posterior deltoid is the back of your shoulder. It works along with the lats to extend your shoulder. Shoulder extension is the opposite of flexion. Instead of bringing your arm up in front of you, you push it the opposite way, behind you.

These 3 muscles and movements are extremely important, as well as commonly used in day-to-day life. This 3-Move Shoulder Workout will work all 3 heads of the shoulder to give you strong, evenly sculpted muscles!

The Workout

What you need: You’re going to need 2 pairs of dumbbells for this workout. A moderately heavy pair and a lighter pair. Weights will vary depending on your fitness level.

What you do: For this workout, we’re going to go with an 8-12 rep range. This means that for each exercise, you should do 8-12 complete reps. Give yourself 30 seconds of rest between each workout. You will complete 3 total rounds. This routine should take no more than 15 minutes to complete. We’ve included instructional videos for each exercise, below.

1. Standing Single-Arm Dumbbell Shoulder Press

This move will work all 3 heads of the shoulder muscle. Reps should be completed on each arm, separately.

2. Side Laterals to Front Raise

This exercise will focus in on the lateral and anterior portions of the deltoid muscle. Note: Perform 8-12 reps per direction, per round.

3. Standing Dumbbell Reverse Flyes

This exercise is going to target the posterior deltoid.

Instructional Videos

Standing Single-Arm Dumbbell Shoulder Press

Side Laterals to Front Raise

Standing Dumbbell Reverse Flyes

Perform this routine at least once per week for best results!

What did you think of the 3-Move Shoulder Workout? We hope you enjoyed it! Share your thoughts with us in the comment section!

If you liked this routine, consider trying this HIIT Arms & Shoulder Workout for sexy Summer arms! No matter what routine you perform, it’s always important that you properly recover! Try these 7 Post-Workout Smoothie Recipes! They’re delicious AND nutritious.

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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