Question: What’s a basketball player’s secret weapon for finishing at the basket, breaking a screen or winning the post position battle?

Answer: A fully developed set of strong shoulder muscles. (Bonus: You also need to be in great cardiovascular shape, see 8-Week Basketball Off-Season On-Track Conditioning Program.)

Shoulder strength is crucial if you want to dominate in the paint. But too many athletes lack the required tools and workout know-how. The following basketball shoulder workout will develop an intense set of shoulder muscles. Add it into your upper body-training day.

Basketball Shoulder Power Workout


For each exercise, you will need a weight plate between 10 and 45 pounds.

• Less than a year of weightlifting experience: Choose the 10-pound plate.
• A year or two years of weight training experience: Choose between 25 and 35 pounds.
• Three-plus years: Choose between 35 and 45 pounds.

These are guidelines, not rules. Make your selection based on your strength level. Very few people will be able to do this circuit with 45 pounds.

Before beginning, make sure you’re properly warmed up. (Try the Ultimate Basketball Warm-up.)

Front Raise

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands
• Keep your arms straight; do not bend your elbows
• Lift the weight up to shoulder height
• Control the weight as you lower it to starting position.

Front Row

Sets/Reps: 2×12

• Stand holding the weight in front of your body with both hands, palms facing in, arms straight (hand strength is key for keeping the weight in place)
• Keeping the weight close to your body, bend the elbows and pull the weight up toward your chin until your elbows are higher than your shoulders
• Control the weight as you lower it to starting position

Single Arm Row

Sets/Reps: 2×12 each arm

• Stand with your feet shoulder-width apart, knees slightly bent
• Bend over to where your shoulders are parallel to the ground
• Gripping the weight with one hand, pull it up, bending our elbow back without twisting at the waist
• Control the weight as you lower it to starting position

Shoulder Press

Sets/Reps: 2×12

• Stand holding the weight at chest level in front of your body with both hands
• Bend your elbows and press the weight directly over the top of your head, fully extending your arms
• Control the weight as you lower it to starting position
• Be sure to move your head back as the weight comes up to avoid hitting your face, but do not arch your back or lean backward

Now that you have the tools to craft a set of strong shoulders, it’s time to dominate your competition. Read my Dominate the Competition Series:

• Part 1: Basketball Strength Training Program
• Part 2: Basketball Upper Body Plyometrics
• Part 3: Basketball Jump Training
• Part 4: In-Season Basketball Strength Training