Taking time out of your exercise program to grow and tone your shoulder muscles can pay off both physically and aesthetically. Having muscles in the upper body can create a very athletic appearance and can improve posture while making daily tasks easier.
Not all best arm workouts Engage your shoulders, so don’t just rely on your usual bicep curls to improve strength and muscle in your shoulders.
Instead, physical trainer Lisa Lanceford (opens in a new tab) demonstrates five specially designed resistance exercises to grow your shoulders and create a more defined upper body. The routine uses a combination of gym equipment including dumbbells and machines.
But fear not if you prefer to train at home or still want to use these moves when you don’t have your regular gear, like when you’re on vacation. Lanceford has cleverly provided alternate versions of each move using one of the best resistance bands. More specifically, a band tube style with two handles.
Watch Lisa Lanceford’s Five-Move Shoulder Workout
Neither version of the exercises, weighted or banded, is too advanced for beginners to learn. You’ll just want to make sure you’re on the right form by watching Lanceford’s demos. Poor form is ineffective in reaching your goals and can lead to injury.
If these shoulder-based movements are new to you, start with whatever form of resistance you choose to train with. If you’re completing the band version of this routine, start with a light resistance band.
If you’re working with dumbbells and machines, start with a lighter load. Once you feel more confident and your muscles can handle more, you can adopt progressive overload to your regimen. This is an effective way to achieve muscle hypertrophy.
Here’s a list of all the exercises you’ll need to complete Lanceford’s shoulder strength workout:
- Alternate shoulder press 4 sets x 12 reps
- Incline Single Arm Lateral Raise 4 sets x 12 reps
- Alternate grip front raises 4 sets x 15 reps
- Front Raise Variation 4 sets x 12 reps
- Incline Dumbbell Front Raise 4 sets x 12 reps
Lanceford’s choice of exercises is even backed by science to enhance shoulder muscle gains. A study published in Journal of Human Kinetics (opens in a new tab) found that shoulder press and lateral raise exercises resulted in a higher level of muscle activation in the delts compared to other exercises such as the bench press and dumbbell fly.
Your upper body gains don’t have to end here. Practicing the same old routine over and over again can become unmotivating and you may hit a plateau in progress. When this happens you can try this alternative dumbbell shoulder workout. Alternatively, if you fancy a weight-free day you can give these bodyweight exercises for shoulders behind.
