Shoulder Exercises

Workout Finisher: Build Bigger Shoulders

Add this finisher to your upper body routine to build dominating bear traps.

Jeremey Duvall thumbnail by MS, CPT
Workout Buffet: Optimum Delt Development

Directions: Grab a pair of dumbbells that you could successfully press overhead for eight to ten repetitions. Perform the following exercises back-to-back with 15-20 seconds rest in between.

1A) Dumbbell Hang Clean Pull, 10 reps

With a dumbbell in each hand and your palms facing you, assume an athletic position with your knees and hips slightly bent. The dumbbells should rest just above your knees. Explosively extend your hips, knees, and ankles as you shrug your shoulders at the top of the movement. Return to the starting position and repeat.

15-20 seconds rest

1B) Overhead Push Press, 10 reps

Start holding a pair of dumbbells with a neutral grip (palms facing in). With the dumbbells on your shoulders, slightly bend at the hips and knees as if you were going to jump as high as possible. Explosively extend your hips as you drive the dumbbells overhead. Slowly return to the starting position and repeat.

15-20 seconds rest

1C) Overhead Waiter’s Carry, 50 yards each hand

Hold a dumbbell in your right hand and lock it out overhead with your palm facing in. Pull your stomach in tight to make sure you’re not overarching at your lower back. Walk 50 yards at a slow and steady pace making sure to keep your elbow locked out the entire time. Switch hands and walk back to the starting position.

Rest one minute then repeat the entire circuit. Aim to complete three rounds.

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