5 shoulder workouts by 5 fitness models

fitness model shoulder muscles
5 shoulder workouts by 5 fitness models.

Well developed shoulders make your waist look smaller and give you that impressive V shape. You don’t have to be a hardcore bodybuilder to train shoulders but neglecting them makes your physique look weak and underdeveloped. Here are some tips and workouts to help you with shoulder training.

“No mice on my shoulders – too many traps.”

Injury prevention should be your main priority when working out, especially if you are not too experienced. That applies to shoulder training more than any other muscle in your body. Why? It’s because of its anatomy and functions. The shoulder is essentially a ball and a socket joint which we use a lot in our every day life.

Read this article on bodybuilding.com for more information about your shoulder and how to prevent injury.


  • Prevent injury by learning how to do the shoulder exercises right and use weights that you can manage.
  • Go easy on the overhead pressing as it puts a lot of stress on your rotator cuff and makes you vulnerable to injury.
  • If you are a beginner and want to add mass to your shoulders, start with Upright Rows, Dumbbell Lateral Raises and Shoulder Press.


Chris Heskett

  1. Band Constant Tension Lateral Raises
  2. Barbell Overhead Press Cluster
  3. Rear Delt Flies
  4. Lateral Swings
  5. Lateral Raises
  6. Cable Rear Delt Flies

Amer Kamra

  1. Standing Military Press – 5 sets
  2. Seated Arnold Presses – 4 sets
  3. Front Barbell Raises – 4 sets
  4. Side Lateral Raises – 6 sets

Nassim Sahili

  1. Standing Barbell Military Press
  2. Lateral Raises
  3. Seated Dumbbell Press
  4. Upright Row
  5. Face Pull
  6. Shrugs

Ahmed Saleh

  1. Seated Dumbbell Rotation Press (warm up)
  2. Rear Delt Dumbbell or Rear Delt Cable Flys
  3. Seated Military Smith Press
  4. Standing Lateral Raises
  5. Dumbbell or Smith Machine Shrugs

Tom Imanishi

  1. Military Press or Shoulder Press on the Smith Machine
  2. Dumbbell Arnie Press
  3. Seated Dumbbell Lateral Raises
  4. Reverse Cable Flyes
  5. Barbell Upright Rows

All of these workouts should be taken as a guide and adjusted to your abilities. Take your time to learn how to perform each of the exercises correctly first and use weights that you can manage.

You won’t see any results after the first session but that’s OK. Work on your form and increase the weights as you progress.

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