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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.

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  • 10 min.

  • 5

  • Yes

Scap Press Exercise
Per Bernal
Scap Press Exercise
Per Bernal

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.

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 5

Plate Front Raise

Equipment
Weight Plates
Sets
3
Reps
20
Rest
--
20-45 lbs
Exercise 4 of 5

Band Overhead Press

Equipment
Sets
3
Reps
20
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
20
Rest
--
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