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4-Move Intense Shoulder Workout

4-Move Intense Shoulder Workout
Jamie Haleva
Community User4 months ago
View Jamie Haleva's profile

Shoulders don't always get the attention they deserve, but you shouldn't underestimate the power of a good shoulder set.

Myprotein ambassador Ben Chidiebele is here to remind us to get our shoulder moves in with his Intense Shoulder Workout. Do these four moves at any gym and you'll see your muscles grow. Let's check it out.

1. Seated Shoulder Press 

This compound lift targets the anterior and medial delts with a seated overhead press.

Ben recommends performing the shoulder press with a slow and controlled motion and making sure you go full range of motion. Start out with a warm-up set and then go heavier for your last 3 sets.

Do this move for 4 sets of 8-12 reps, with 1 set being a warm-up.

2. Lateral Raise with Cable

The lateral raise is considered the gold standard when it comes to shoulders. Ben explains he's a fan of using the cable for lateral raises because it provides constant tension.

For this exercise, perform 3 sets of 8-12 reps for each arm.

3. Rear Delt Machine

Using the rear delt machine will work the back shoulder muscles and help you get those round shoulders. Ben reminds us to go intense with this move to really feel your muscles working.

Work your rear delts for 3 sets of 12-15 reps.

4. Spam Lateral Raises

Finally, Ben finishes off the workout with spam lateral raises. As Ben says, you can never do too many of these.

Hit this move for 2 sets and end strong.

Take Home Message

If you're not hitting your shoulders enough, try Ben's four moves for an intense shoulder workout you can incorporate into any routine and you'll be feeling the burn.

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Jamie Haleva
Community User
View Jamie Haleva's profile

A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.

Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.

Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.