post 30-Minute Shoulder Workouts (Building Upper Body Width)

30-Minute Shoulder Workouts (Building Upper Body Width)

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: December 28, 2023
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As a personal trainer, I realize the importance of finding time-efficient but practical exercises, as time is often the biggest obstacle that most of my gym clients face.

So, after weeks of extensive research and testing, I’ve created the ultimate 30-minute shoulder workout you can squeeze into your busy schedule that will help you build upper body width.

Let's dive right in.

Quick Summary

  • An effective 30-minute shoulder workout includes bench presses, face pulls, farmer’s carries, incline rows, upright rows, and bent-over dumbbell reverse flys.
  • When working your shoulders, avoid ego lifting, bad posture, and ignoring pain, as these can lead to shoulder injuries.
  • According to a study on PubMed, starting your workout with a warm-up can loosen your shoulders and avoid injury.
  • In my experience, you can enhance your shoulder gains through mind-muscle connection, visualization, and proper breathing during exercise.

The Best 30 min Shoulder Workout

A person doing a 30-minute shoulder workout in the gym

After looking through literally hundreds of my personalized shoulder workouts for clients, I've put together a highly effective 30-minute shoulder workout routine.

Let's begin with the warm-up.

1. Warm-up

In my experience with training clients, I've noticed that shoulders are the most injury-prone muscle. So, warm-ups are essential for safe and healthy shoulders.

According to a study I found on PubMed, starting your workout with a warm-up decreases the risk of injury and loosens stiff shoulders [1].

Here are a few warm-up drills you can start with.

A. Straight Arm Circles

Here's how you perform this warm-up exercise:

  1. Stand tall with feet hip-width apart.
  2. Fully extend both arms to the sides at your shoulder level.
  3. Move your arms in a circular pattern.
  4. Repeat 10–15 reps.

B. Chest Hugs

Here's how you perform this warm-up exercise:

  1. Stand straight with feet hip-width apart.
  2. Take your arms and cross them in front of your chest, giving yourself a big hug. Keep your elbows up and shoulders relaxed.
  3. Pause for a few seconds before releasing your arms and repeating the exercise 10-15 more times.

C. Band Pull-Apart

Here's how you perform this warm-up exercise using a resistance band:

  1. Grab a band and stand with your feet shoulder-width apart.
  2. Keep your arms fully extended shoulder-width apart.
  3. Pull the resistance band apart until it reaches chest level by moving your arms to the sides as far as possible.
  4. Squeeze the shoulder blades at the top of the movement and go back to the starting position.
  5. Repeat 3-4 sets of 8-12 reps.

D. Banded Lateral Raise

Here's how you perform this warm-up exercise using a resistance band:

  1. Stand on a resistance band with both feet with a shoulder-width stance.
  2. Raise the arms laterally to shoulder height with palms facing down. Keep your arms slightly bent.
  3. Slowly lower the band back to the start under control.
  4. Repeat for the desired number of repetitions.

“Don’t lead movements with your hands. If your hands are being raised higher than your elbows, you’re doing this exercise incorrectly. This error removes tension from your deltoids and decreases your range of motion. Lead with your elbows instead.”

- Victoria Hamilton, Editor

2. Leaning Cable Lateral Raise

A person doing a leaning cable lateral raise

The leaning cable lateral raise has been instrumental in helping me develop more defined shoulders and upper arms, giving them a rounded look.

By working each side of my shoulders separately, I've been able to identify and address any imbalances between my right and left sides, allowing for more targeted and effective training in specific areas.

Here's how you do this exercise:

  1. Attach a single-handle attachment to a cable machine adjusted to the lowest height setting.
  2. Step your outside foot over the handle and directly in front of your back foot. Your shoulder should be an inch away from the cable column.
  3. Grab the column at shoulder height with your left hand and bend over to grab the handle with your right hand.
  4. Stand up and lean away from the cable column, keeping your left arm straight and parallel to the floor.
  5. With your elbows slightly bent, raise your right arm to the side, stopping when it’s parallel to the ground.
  6. Slowly lower the cable back down, but don’t return it to the bottom; stop when your arm is vertical.
  7. Repeat until you reach the desired amount of repetitions.

3. Seated Overhead Press

A person in the gym doing a seated overhead press

I love the seated overhead press because this exercise surpasses the standing overhead press in isolating the shoulder muscles, providing a more intense burn.

It effectively targets all three heads of the deltoids.

I've found that maintaining a grip that creates a 90-degree angle between my upper arm and forearm as the weight descends is crucial for maximizing its effectiveness.

Here's how you do the seated overhead press:

  1. Pick a weight that you’re comfortable with.
  2. Sit straight on an inclined bench and hold the weight with a shoulder-width grip.
  3. Raise the weight to your shoulder level, with your palms facing forward.
  4. Exhale as you extend your arms over your head.
  5. Keeping a soft bend in your elbow to prevent injury, lower the weight to about your shoulder level.
  6. Repeat until you reach the recommended amount of reps.

“Performing this move also helps identify whether you have an imbalance in shoulder strength. One sign is if you can lift a certain amount of weight more easily with one arm than the other. Muscle imbalances can affect how you move, limiting your mobility and movement efficiency.”

- Paur Rogers, Editor 

4. Incline Dumbbell Front Raise

For clients who want bulging front shoulders, I've always recommended the incline dumbbell front raise.

This exercise primarily targets the anterior (the front of the shoulders) and the lateral deltoids (exercising the side delts).

It can help develop your shoulder flexion, giving you the strength and definition you crave in the front and sides of your shoulders.

Here's how to perform the incline dumbbell front raise:

  1. Pick two dumbbells and sit on an inclined bench.
  2. Extend your arms forward with the weight raised an inch above your thighs, keeping a slight bend in the elbow.
  3. Raise the weight above shoulder level.
  4. Lower the dumbbells down to return to the starting position.
  5. Repeat until you reach the desired amount of repetitions.

5. Seated Rope Face Pull

A person in the gym doing a seated rope face pull

From my experience of trying various shoulder exercises over the years, I've found that face pulls are highly effective for engaging the posterior deltoids, or rear delts, which is the key muscle group for any overhead activities.

Here's how you do this exercise with good form:

  1. Attach a rope to a high pulley.
  2. Sit with a neutral spine in front of a cable machine. Your knees should be slightly bent, your arms entirely extended in front of you to grab the ends of the rope.
  3. Pull the rope attachment using a palms-down grip toward your neckline.
  4. Pause for a few seconds, then return to the starting position while maintaining a stable torso.
  5. Repeat until you complete the desired amount of reps.

Common Mistakes in Shoulder Workouts and How to Avoid Them

I’ve seen all kinds of shoulder injuries in the gym. More often than not, they’re the result of one or more of the following mistakes:

  • Lifting too heavy: One of the most common mistakes is using weights that are too heavy, leading to compromised form. Always choose a weight that allows you to perform exercises with proper form. It's better to do more reps with lighter weights than fewer reps with poor form.
  • Ignoring pain: If you feel pain (not to be confused with muscle fatigue), stop the exercise. Pain is an indication that something is wrong, and pushing through it can lead to serious injuries.
  • Neglecting posture: Poor posture during exercises like overhead presses can strain your back and shoulders. Keep your spine neutral and avoid overarching your back. Engage your core throughout the workout to maintain good posture.
  • Skipping warm-up: A proper warm-up increases blood flow to the muscles and prepares them for the workout, reducing the risk of injury. Include dynamic stretches and light cardio in your warm-up routine.

Incorporating these elements into your shoulder workout routine can significantly enhance its effectiveness and safety, leading to better muscle development and overall shoulder health.

Incorporating Mobility and Flexibility Drills into Shoulder Workouts

Shoulder mobility is crucial for a full range of motion and injury prevention.

Incorporate exercises like shoulder pass-throughs using a resistance band or a broomstick. This exercise involves holding the band or stick with a wide grip and slowly bringing it over your head and down to your lower back, then back over your head to the front.

It helps loosen the shoulder joints and improve flexibility.

Also, include static stretches post-workout to improve shoulder flexibility.

A good stretch is the cross-body shoulder stretch, where you bring one arm across your body and use the other arm to pull it closer, stretching the shoulder muscles.

Hold each stretch for about 20–30 seconds for maximum benefit.

Enhance Your Shoulder Gains

Besides good nutrition, hydration, and proper rest, here are three key principles that have helped me get over shoulder plateaus in the past:

1. Mind-muscle Connection

When performing shoulder exercises, concentrate on the muscles you are targeting.

For instance, during a lateral raise, focus on lifting with your deltoids rather than your hands or arms. This mental focus helps in better muscle activation and growth [2].

2. Visualization

Visualize your shoulder muscles contracting and relaxing with each rep.

Based on my experience, this technique not only enhances muscle engagement but also improves the form and effectiveness of your workout.

3. Breathing and Concentration

Coordinate your breathing with your movements — inhale during the less strenuous phase and exhale during the muscle contraction phase.

This coordination aids in concentration and maintaining a steady pace, enhancing the mind-muscle connection.

FAQs

What Are the Best Shoulder Workouts?

The best shoulder workouts are the lateral raise, upright row, overhead press, face-pull, bench press, reverse fly, and front raise.

How Long Should I Work Out My Shoulders?

You should work out your shoulders for as long as 30–45 minutes a week if you want to see noticeable hypertrophy and strength results.


References:

  1. https://pubmed.ncbi.nlm.nih.gov/16679062/
  2. https://pubmed.ncbi.nlm.nih.gov/26700744/
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