Effective Shoulder Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Effective Shoulder Workout

December 6, 2012 | Rob Thompson

Must See Strength Training Videos

Shoulder strength is critical for practically all athletes. It ensures that you can transfer max power to your arm when throwing or swinging without causing injury. Also, strong and large shoulders are better at absorbing contact, so you can withstand blows from opponents or the ground. (Learn How to Keep Your Shoulders Healthy.)

Below you will find a complete shoulder workout, which targets the shoulder's many planes of motion to develop complete strength around the joint. For best results, perform this workout once a week on your upper-body pressing day—the same day as you Bench.

Dumbbell Shoulder Circles

  • Assume athletic position
  • Hold lightweight dumbbells (no more than 20 pounds) out to sides with palms facing ground
  • Rotate arms forward for specified reps
  • Perform set rotating backwards

Sets/Reps: 2x10 each direction

Perform larger circles with lighter weight. For an additional challenge, perform another two sets with palms facing forward.

Rotational Shoulder Press (Arnold Press)

  • Sit upright holding dumbbells in front of body with palms facing face
  • Push weights above head while externally rotating shoulders until palms face away from body
  • Reverse pattern to slowly lower dumbbells to start position
  • Repeat for specified reps

Sets/Reps: 3x15 at 40% Military Press max

Perform exercise in standing position for an additional challenge.

DB Front Raise

  • Assume athletic stance
  • Hold dumbbells at sides with palms facing back
  • Raise dumbbells in front until arms are parallel to floor
  • Lower to start position
  • Repeat for specified reps

Sets/Reps: 3x8

Use a weight that allows you to perform without assistance from lower body.

DB Lateral Raise

  • Assume athletic stance
  • Hold dumbbells at sides with palms facing each other
  • Raise dumbbells to sides until arms are parallel to floor
  • Lower to start position
  • Repeat for specified reps

Sets/Reps: 3x8

Use a weight that allows you to perform without assistance from lower body.

Photo:  thestarttofitness.com

Topics: SHOULDERS
Rob Thompson
- Rob Thompson is a Florida high school assistant football coach who has coached defensive line and special teams since 2008. He also has three years...
Rob Thompson
- Rob Thompson is a Florida high school assistant football coach who has coached defensive line and special teams since 2008. He also has three years...
Must See
Evan Longoria's Hitting Drills
Views: 9,798,328
Drew Brees Will Not Be Denied
Views: 8,088,307
Roy Hibbert 540 lbs Deadlift
Views: 1,552,611

Featured Videos

Path to the Pros 2015: Lorenzo Mauldin Views: 7,052
Real Workouts: Paul Rabil Views: 212,868
Brandin Cooks Oregon State Football Tour Views: 953,019
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,587
Dustin Pedroia on Training
Views: 10,919,166
Derrick Rose Explains How He Stays Positive
Views: 5,035,621
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

Can You Survive This Insane 100-Rep Push-Up Challenge?

Are you tough? Are you good at push ups? I mean really good? Awesome. I have the perfect challenge for you. The 100 Rep Push Up Challenge ' How to do...

How You Can Olympic Lift With an Injury

Prevent Volleyball Shoulder Injuries With These Exercises

How Strength Training Changed Rory McIlroy's Game

5 Quick Workout Fixes for Faster Muscle Growth

The 3-Minute Total Arm Pump

3 Simple Strategies for a Better Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Keys to Better Softball Workouts

Train Like a Pro: MLS Soccer Strength Program

Todd Durkin's Complete Football Strength Training Program

4 Exercises From NFL Players to Build True Game Speed

What Happens When You Do The Same Exercise Every Day?

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Jump Higher After a Month With These 3 Exercises

Todd Durkin

Train Like a Pro: Peyton Manning's Core Workout

Add Surprise Sets for a Great Workout Finisher

The Best Lower-Body Landmine Exercises

3 Tricks for a Stronger Front Squat

The 4 Best and Worst Cable Machine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

5 Ways to Get a Higher Vertical Jump

3 Tips to Blast Through Training Plateaus

7 Farmer's Walk Variations for Improved Core Strength

Build Strong Legs with the Leg Press Lockdown Workout

Putting Together an Off-Season Workout for Point Guards

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Damian Lillard's Basketball Core Workout

Use Eccentric Lifts to Increase Size and Strength

3 Habits of Highly Successful Coaches

Build Awesome Arms With This 15-Minute Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

How to Improve Shoulder Strength and Flexibility

Abby Wambach's Soccer Power Workout

The Top 10 Mistakes Athletes Make in the Weight Room

6 Gym Machines That Are Actually Worth Your Time

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Evan Longoria's Off-Season Strength and Resistance Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Get a Full-Body Workout With Just 2 Exercises

When Not to Try Unstable Hockey Training

3 Keys to In-Season Baseball Training