30 Minute Shoulder Workout – Fitness Volt


It can be tempting to skip your workouts when you’re short on time. This is especially true for small muscle groups, such as the calves or deltoids. After all, no self-respecting bodybuilder will EVER fail to train their biceps or pecs, right? !

However, while your gains may survive the occasional missed workout, skip more than a couple and you’ll soon start to roll back and lose your hard-earned muscle.

Unfortunately, your body can’t store muscle indefinitely, and if you don’t use it, you’ll lose it.

The good news is that you don’t have to spend hours in the gym to maintain or even build muscle. While there’s nothing wrong with high-volume workout marathons, a 30-minute workout can be just as effective.

So the next time you think you’re too busy to hit the gym, try our proven 30 minute shoulder workout. If nothing else, this will help until you have time for a longer workout.

30 Minute Shoulder Workout – Completedsee

This workout is designed to attack all three deltoid heads – anterior, medial and posterior – to give you 3D shoulders in 30 minutes. Do this once or twice a week as part of a body part separation routine, for example:

  • Monday – Chest
  • Tuesday – Return
  • Wednesday – Legs
  • Thursday – Shoulders
  • Friday – Arms
  • Weekend – Rest

Of course, before hitting the weights, you should spend a few minutes warming up and preparing your body for what you are about to do. This will help make your training more productive and may also reduce your risk of injury.

So start with a few minutes of easy cardio followed by dynamic mobility and flexibility exercises for the muscles you’re about to train. Finally, do a few light sets of the first exercise in the workout to make sure you’re 100% ready.

All warmed up? So let’s get to work!

The best 30 minute shoulder workout

This workout should be done and done in 30 minutes, but only if you jostle that muscle and don’t drag between sets or exercises. If you can’t finish it in 30 minutes, you’re wasting time somewhere, so stop chatting, text less, and get moving!

# Exercise Sets Representatives Recovery
1 Hook the clean bar and press 3 6-8 90 seconds
2 Dumbbell Lateral Raise 3 10-12 60 seconds
3 Seated Rope Face Pull 3 12-15 60 seconds
4a Cable crossover side elevation 3 10-12 60 seconds
4b Front riser by cable
4c Vertical row cable

Exercises 4a, 4b and 4c must be performed in triset. So do a series of sideways cable raises, then, without stopping, immediately perform a series of forward cable raises. Finally, make a set of vertical rows of cables. Then rest for the prescribed time and repeat these three exercises for the specified number of trisets.

30 Minute Shoulder Workout – Exercise Instructions

There are two ways to exercise: the right way and the wrong way. The right method is safe and effective, while the wrong one is not! So when in doubt, use less weight, focus on your technique, and remember that injuries are often preventable if you train with good form and proper weights.

1. Hang clean bar and press

The barbell cleanse and press is an incredible exercise for your upper body. However, taking every rep to the floor gives your muscles a break and reduces the effectiveness of what might otherwise be one of the best shoulder builders. Hanging cleans involve starting each rep with the bar in front of your thighs, which increases muscle tension and prevents you from resting between reps.

How to do:

  1. Hold a barbell with an overhand grip at shoulder width and stand with your feet about hip-width apart. Pull your shoulders down and back and strengthen your core.
  2. Bend your knees slightly, push your hips back and lower the bar down your legs to about knee height.
  3. Push your hips forward, stand up quickly, and use that momentum to help pull the bar forward from your body to your shoulders.
  4. Push your elbows forward and grab the bar on your anterior or front deltoids.
  5. Then, and without using your legs, push the bar up and over your head to arm’s length.
  6. Lower the bar to your shoulders, return to starting position and repeat.

2. Dumbbell Lateral Raises

This unique exercise combines dumbbells with a resistance band to really hammer your medial deltoids. Located on the side of your shoulders, the medial deltoids are responsible for giving width to the upper body.

How to do:

  1. Stand in the middle of a resistance band and hold one end in each hand. Also, hold a dumbbell in each hand. Stand with your feet shoulder-width apart, knees slightly bent, core braced, and shoulders back.
  2. With just a slight bend in your arms, raise your weights until your elbows are level with your shoulders. Lower your arms and repeat until you reach failure.
  3. Release the bands, then do more reps using only the dumbbells for resistance. Again, keep going until failure.
  4. Rest for a moment, then repeat the entire sequence two more times to make three sets.

3. Seated Rope Face Pull

Face pull-ups are usually performed while standing and with light weights. That’s okay, but if you want to maximize rear deltoid size and strength, the seated position will give you a stronger base to work from, and you’ll also be able to work harder.

In addition to working your rear deltoids, this exercise hits your middle trapezius and rhomboids, making it a great exercise for shoulder health and posture.

How to do:

  1. Attach a handful of rope to a seated pulley row machine. Hold one end in each hand and sit on the bench with your legs extended but not quite straight. Sit up straight, pull your shoulders down and back, and contract your abs.
  2. Starting with your arms straight, bend your elbows and pull the handle to either side of your face. Imagine trying to stick your thumbs in your ears.
  3. Extend your arms and repeat.

4a. Cable crossover side elevation

Yeah – we hit those medial deltoids again. Why? because who doesn’t want wide, weird shoulders! Cable lateral raises keep your deltoids under constant tension, which makes this exercise great for getting a skin-splitting pump. This is the first exercise of your 3D shoulder triset.

How to do:

  1. Stand in the middle of a cable crossing machine. Hold the left handle in your right hand and the right handle in your left hand so that the cables cross in front of you. Bend your knees slightly for balance, brace your core, and pull your shoulders down and back.
  2. Raise your arms until your elbows are level with your shoulders.
  3. Lower your arms and repeat.

4b. Front extension by cable

Your second triset exercise hits your anterior or front deltoids. Like the cable side raises, this move will keep your muscles under constant tension for a deep burn and pump. Use a straight bar or rope grip depending on your preference. You can also use a single D-shaped handle and hold it with your hands close together.

How to do:

  1. Attach your chosen handle to a low pulley machine. Stand with your back to the weights and astride the cable. Get down and grab the handle, then stand up straight. Pull your shoulders down and back and strengthen your core.
  2. Keeping your arms slightly bent but rigid, raise the handle forward and to eye level.
  3. Lower your arms and repeat.

4c. Vertical row cable

Your final deltoid triset exercise is the vertical cable row. While vertical barbell rows can be somewhat harsh on the shoulder joints, the cable version tends to be more comfortable and less awkward. Use an EZ Bar, Straight Bar, or Rope Grip depending on your preference. Vertical rows work your medial and posterior deltoids.

How to do:

  1. Facing the cable machine, grab the handle of your choice and stand with your feet about shoulder-width apart, your knees slightly bent, and your shoulders pulled down and back. Contract your abs.
  2. Bend your elbows and pull the handle up towards your body. Keep your elbows above your wrists. Raise the bar to about mid-chest level.
  3. Extend your arms, lower the handle and repeat.

More shoulder workouts and exercises:

30 Minute Shoulder Workout – Recap

We get it – sometimes you’re so busy you don’t have time to hit the gym. But, and it’s a promise, people who are busier than you are training right now. They get up earlier, go to bed later, watch less television, or are simply better at time management. They’re doing it !

While lack of time can be a legitimate training barrier, almost anyone can find 30 minutes a few times a week, which is really all you need to train most muscle groups.

So the next time you’re short on time, remember this 30-minute deltoid workout and find a way to fit it into your day. You will not only preserve your hard-earned gains; you can actually build new muscle mass just by doing something new.

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