The Best 10-minute Shoulders Workout to Pump Up Your Traps and Delts

Warm up your shoulders and activate both slow- and fast-twitch muscles with this quick routine.

by
Scap Press Exercise
Per Bernal
Per Bernal
Duration 10 min.
Exercises 5
Equipment Yes

This routine combines a prehab exercise, a heavy pressing movement, and a high-rep triset. Performed together, with as little rest as possible, these moves will warm the tissue of the shoulders and then activate both the slow-twitch and fast-twitch fibers of the deltoids and traps.

Brian Richardson, M.S., is te co-owner of Dynamic Fitness in Temecula, CA.

Exercise 1

Scap Press How to
Scap Press Exercise thumbnail
3 sets
15 reps
-- rest

Exercise 2

Military Press You'll need: Barbell How to
Military Press thumbnail
4 sets
12, 10, 8, 6 reps
-- rest

Exercise 3A

Plate Front Raise You'll need: Weight Plates How to
How To Do A Plate Front Raise thumbnail
3 sets
20 reps
-- rest
20-45 lbs

Exercise 3B

Band Overhead Press
exercise image placeholder
3 sets
20 reps
-- rest

Exercise 3C

Alternating Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
3 sets
20 reps
-- rest
Comments