Muscle & Fitness

Shoulder Muscle

Curated By Ebenezer Samuel, C.S.C.S.

If you want a superheroic physique (or if you’re planning to trick-or-treat as Captain America on Halloween), you know about big boulder shoulders. Wide shoulders can make your waist look thinner while adding definition and shape to your arms and back.

But your shoulders aren’t large muscles, so overtraining them can lead to injury. That’s why you’re best bet is to build them with lighter weights, focusing on form and squeeze. That’s exactly what you’ll do with this workout, which challenges your shoulders in ultra-safe ways. Do it 2-3 times a week.


Tall Kneeling Halo


You’ll start by challenging your shoulders to stabilize during the tall kneeling halo. Sit on your shins, thighs perpendicular to the ground and abs and glutes tight, the weight held at your chest.

Then make slow revolutions around your head, working to flex your abs as you do. Each revolution is a rep. Do 3 sets of 10-12 reps.


Paused Seated Lateral Raise


Now, shift to a lateral raise, taxing your shoulders with light weight. Sit on the ground with dumbbells at your sides, slightly in front of your shoulders.

With just a slight bend in your elbows, lift the dumbbells so they’re nearly parallel with your shoulders. Hold, then lower. That’s 1 rep; do 3 sets of 8-10.


Alternating Double-z Press


Finish by training your shoulders to go overhead. By leaving this movement for last, you’ll be able to challenge your shoulders without using incredibly heavy weights.

Start seated with dumbbells at your shoulders, abs tight. Press the right dumbbell overhead twice, then lower. Repeat on the right side.

Do 10-12 reps per arm and hit 3 sets. And enjoy the stealthy shoulder burn!


Download Workouts As PDF

Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Be part of our community on instagram @_SMRTFT