The shoulder joint may be one of the worst designed joints in nature, and as such we need to ensure it is well warmed up, and never overloaded, especially at odd angles. However, Your shoulder workout needs be effective, intense and powerful enough to give you those rounded shoulders you always wanted!

Special care needs to be taken by anyone who has previously suffered shoulder injury. The shoulder is prone to repeated injury so it is important to strengthen the shoulder safely. So warming up the shoulder may take a little longer than usual and should include a good range of movements.


  • Complete 4 sets of 10-12 Repetitions

  1. Sit upright on an Incline Bench while holding a dumbbell in each hand on top of your thighs.

  2. Using your legs to assist gaining momentum, lift the weights to your shoulder. Position the dumbbells above your shoulders with your arms bent at the elbow. With your palms facing forward and knuckles pointing towards the ceiling, this will be your starting position.

  3. Press the dumbbells vertically as you breathe out and engage your core to stabilize the spine.

  4. Pause just prior to your arms locking out, bring back the dumbbells to the starting position as you breathe in.

  5. Use a suitable weight if you don’t have a training partner, as lowering the weights at completion can be a challenge to so safely. You can alternatively use a barbell or a smith machine in order to perform this exercise.



  • Complete 4 sets of 10-12 Repetitions

  1. In a standing position, hold a pair of dumbbells at your side.

  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging.

  3. Return the weights to your side.

  4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.

  5. Return the weights to the starting position and continue alternating to the front and side.



  • Complete 4 sets of 10-12 Repetitions

  1. Select a weight and hold the handle of the low pulley with your right hand.

  2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.

  3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.

  4. Slowly lower the weight back to the starting position as you breathe in.

You can perform this exercise with dumbbells or exercise bands.



  • Complete 4 sets of 10-12 Repetitions

  1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

  2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.

  3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Keep the contraction at the top for a second.

  4. Slowly lower the dumbbells to the starting position as you inhale.



  • Complete 4 sets of 10-12 Repetitions

  1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.

  2. Press the handles upward by extending through the elbow.

  3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.



  • Complete 4 sets of 10-12 Repetitions

  1. Whilst standing, grip a barbell overhand (palm down) at a close grip, hands about six inches separated.

  2. Maintaining a good natural arch in the back and bending knees slightly. Raise the bar vertically straight up till tucked nearly under the chin, breathing in with the lift and stabilizing the core.

  3. Hold at the peak, feeling the tension in the deltoids. Lower the bar returning to the original position. This is one complete rep.


  • Shoulder injuries can be common when the uninitiated are lifting beyond their means, also long term usage of incorrect form can lead to serious shoulder injury. Do not train through shoulder pain. Seek the advice of an experienced and qualified personal trainer or rehabilitation professional if you are experiencing joint pain during or after shoulder training.

  • It is very important to maintain and work on the ligaments and tendons surrounding the shoulder joint to prevent injury and discomfort.