4-Move Shoulders Workout

This simple workout will have you bragging about your tight caps... shoulder caps, that is!

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.


Just because tank tops may not feature prominently in your wardrobe during the colder months doesn’t mean you should neglect training your delts. Like a pair of well-placed (albeit tacky) shoulder pads in an 80s power suit, strong shoulders can bring confidence and poise to any physique – and this routine is so easy and quick, there’s no reason to put off your delts training any longer.

Do each exercise in succession, with 30 seconds of rest in between (working both sides where necessary), and repeat the entire circuit once or twice, depending on your fitness level and time available.

Exercise #1: Alternating Arnold Press

Sit on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand in front of your chest, with your palms facing your body. Extend one arm above your head, twisting your forearm as you move so that your palm is facing forward at the top of the move. Reverse in one fluid motion to return to the start, then repeat on your other arm. Continue alternating for a total of 10 reps on each arm.

Exercise #2: Front and Lateral Combo

Stand with your feet hip-width apart and hold a dumbbell in each hand, with your arms extended towards the floor and palms facing the fronts of your thighs. Raise the dumbbells in front of you until they are at shoulder height, then lower back down to the start. Next, lift both dumbbells up and out to the sides to form a “T” with your body. Lower back to the start and repeat from the top for a total of 10 reps.

Exercise #3: Dumbbell Pull-Press

Begin by standing with your feet shoulder-width apart. Place one hand on your hip and hold a dumbbell in your free hand, extending your arm towards the floor, with your palms facing you. Squat down slightly; as you rise, pull the dumbbell up towards your chest in a straight line. Quickly rotate your arm at the shoulder to bring your wrist above your elbow, then press the dumbbell straight overhead. Reverse the arm motion to return to the start and complete 12 reps in total before repeating on the opposite side.

Exercise #4: Bent-Over Rear-Delt Row

Stand with your feet together and hold a dumbbell in each hand, with your palms facing your thighs. Bend your knees slightly and lean forward from your hips to bring your torso 45 degrees to the ground. Keep your back straight and your chin up as you bend at the elbows to bring your arms up – at the top of the move your upper arms should form a straight line with your shoulders. Reverse to return to the start, and repeat for 12 to 15 reps in total.

Trending on Oxygen Mag