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Gym workouts

Shoulder workout

Press for the front, raise for the side, and pull for the back of the shoulder. Finish with light rotation work.

40 minIntermediate8 movesA band · A barbell · A dumbbellShoulders · Back · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest 60–90 s

  1. Standing overhead press4 sets of 6–8
    Intermediate · Shoulders, Triceps, Back · 3D demoEasier: Chest press machineHarder: Push press
  2. Dumbbell lateral raise3 sets of 12–15
    Beginner · Shoulders, Neck · 3D demoEasier: Band lateral raiseHarder: Smith machine upright row
  3. Bent-over reverse fly3 sets of 12–15
    Intermediate · Shoulders, Back, Hamstrings · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  4. Face pull3 sets of 15
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  5. Alternating front raise2 sets of 12
    Beginner · Shoulders, Chest · 3D demoEasier: Band lateral raiseHarder: Smith machine upright row
  6. Cuban rotation2 sets of 10
    Intermediate · Shoulders · 3D demoEasier: Side-lying external rotationHarder: Forearm stand (Pincha Mayurasana)

Tips

  • Go light on raises and rotations; strict form beats heavy swinging.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More gym workouts

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A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

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A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the shoulder workout take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.