Here are some of the best shoulders workout exercises that you can do from home or at the gym to help you shape your shoulders. Walmart shares expert tips and ideas that will help you sculpt your shoulders.
“Shoulders are different for everybody,” says fitness coach Tommy Europe. “People fall into the notion that what’s important is how heavy you lift, but really it’s about lifting through a full range of motion so that you’re strong from the bottom all the way to the top,” he says. “Really focus on the shoulders and the muscles that you are using for the different exercises, more than the weight you’re pushing.”
Voted twice as one of Canada’s Top Fitness Trainers by IMPACT Magazine, Tommy Europe earned his fitness credentials in the school of hard knocks: as a professional football player. An 11-year veteran of the game, he is a two-time all-star defensive back in the Canadian Football League. Following Europe’s career with the CFL, he founded Tommy Europe Fitness, and developed the SHRED® training and performance tool—which stands for Strength, Heart, Resilience, Efficiency, Discipline. Europe applied this SHRED® philosophy to build his own successful business including making the leap into the entertainment industry as a stunt actor. He is also a television personality and fitness trainer to the stars.
Table of Contents:
- What is the best workout for your shoulders?
- How many shoulder exercises should I do?
- How many times a week should I train shoulders?
- How do I get more defined shoulders?
What is the best workout for your shoulders?
“For the best workout for your shoulders, you need a combination of exercises because there are so many different muscles that create the shoulders and the look people are aiming for,” says Europe, who recommends a superset of four exercises, 10 repetitions each, with little or no rest in between reps.
“Front shoulder raise, lateral shoulder raise, Arnold press, reverse fly, using dumbbells—these work the rhomboids, traps, deltoids, scapula and the back, where a lot of people are weak,” explains Europe. “The more consistent you are, the more your shoulders will look rounded and strong from all angles—front, side and back.”
Rubber Hex Dumbbells by CAP Barbell are premium, club-quality weights that are built to maximize comfort and help reduce fatigue. Each dumbbell features easy-to-grip, contoured handles to help prevent slippage during your workout. Rubber encased heads are designed to help prevent floor damage. Sold individually and available in 3- to 120-pound weight.
How many shoulder exercises should I do?
“Every workout will be different, depending on what you’re trying to achieve, but a straight shoulders workout should include six to eight shoulder exercises, with about 10 to 15 repetitions, or four to six exercises if you’re doing splits, such as chest and back, or shoulder and legs,” says Europe. He recommends shoulder exercises like the overhead shoulder press, lateral raises, rear delt fly and push press, using dumbbells, barbells or kettlebells.
For those at a more advanced fitness level, Europe suggests really pushing the pace. “I find people get stagnant doing the same exercises over and over again,” he says. “When you mix it up, you allow yourself to change and grow. It makes the whole training experience much more enjoyable.”
Kettlebells are designed to help to engage muscle groups using movements that are different from conventional weight lifting techniques. They are ideal for squats, extensions and weight lifts. This kettlebell by PurAthletics features a vinyl dip case and comes with a free downloadable instructional video as well as a workout chart.
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How many times a week should I train shoulders?
“You should train shoulders twice a week,” says Europe.
For beginners, Europe stresses that technique is key. “Form, form, form—that goes for advanced people as well, but beginners especially, really focus on form,” he advises. “Get someone to show you how to do things properly; make a trainer take you through a series of exercises, so you know how to do them properly,” suggests Europe. “Start off really light, for the first while, so you have muscle memory for how to do things right. Use bands, as they’re easier to manage, [and] stay within your comfort zone.”
Europe says common shoulders workout mistakes include using momentum, or going way too fast, or way out of the plane of motion throwing arms back. “Really focus on slow, controlled speed and a full range of motion so everything you do will be really effective and safe,” he says.
This strength training band by Iron Body Fitness Strength–IBF is ideal for adding resistance to your lifting, stretching and body weight training exercises. It is compact and portable. It offers light resistance and is designed for durability.
How do I get more defined shoulders?
To get more defined, toned arms and shoulders, Europe recommends doing higher repetitions and supersets. “Really focus on a higher rep range of 15 to 20 repetitions for sculpting, using a full range of motion with each exercise,” he suggests. “And try things like boxing punches. They’re amazing for the shoulders.”
To see results, Europe recommends doing shoulders workout exercises twice a week. Remember to use a combination of shoulders exercises because many different muscles make up the shoulder area. Try this expert’s workout tips and ideas to help you tone and sculpt your shoulders.
See also: Full Body Workout: Build a Healthier You
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