Shoulder Superset Workouts

Strengthen your shoulder muscles with super shoulder workouts. Build strength with superset back and shoulders exercises to improve your upper body. When you train your shoulders regularly, you’ll also perform ordinary daily activities easier.

Read on to learn about the benefits of shoulder supersets. Then follow these instructions on how to do the best shoulder supersets step by step. Here’s how to build muscle and strengthen your shoulders with supersets. 

What Is a Superset and a Shoulder Superset Workout?

The concept of shoulder superset routine is to perform 2 exercises back to back. After you perform the exercises you may or may not take a rest. A superset doubles the amount of work [1] that you do in your workout. If you are pressed for time in the gym, supersets help you complete your workout in less time.

Compound Movements and Isolation Exercises in Shoulder Supersets

What exercises should you do in a superset? For a shoulder superset workout, you can choose from compound movements [2] and isolation exercises.

A pre-exhaust back and shoulder superset involves performing an isolation exercise first, followed by the compound exercise. To do a post-exhaust superset, perform the compound exercise followed by the isolation exercise.

Post-exhaust supersets are said to deliver the best results. [3] However, supersets are highly flexible. You can design a shoulder superset training program tailored to your fitness goals. 

Shoulder Supersets Support and Improve the Shoulder Girdle

Shoulder superset workouts train your shoulder girdle. What are the major functions of the shoulder girdle? The shoulder girdle works like an anchor attaching the upper limbs to the axial skeleton. [4] Additionally, the shoulder girdle enables the large range of motion of the shoulders. How do you strengthen your shoulder girdle? Regular shoulder superset workouts help you to avoid shoulder girdle weakness. They also improve shoulder strength.

Want to Target a Specific Muscle? Try Shoulder Supersets

A super shoulder workout allows you to focus on multiple muscles in the shoulders. The main benefit is that you can work in more exercise variety and save time in the gym. Putting two exercises together is ideal for a superset. By keeping rest times short, you’ll be ready to hit your next round to train all of your shoulders in one go! 

What Are the Shoulder Superset Workouts Benefits?

How does a super shoulder workout routine benefit your body? Get broader shoulders. Improve your range of motion, strength, and stability with shoulder superset workouts. Shoulder superset workouts benefit you by:

• Improved body movements. For daily activities, your shoulders are involved in every upper body movement. Shoulder superset workouts improve your ability to push, pull, throw, and carry objects. These exercises build your shoulder muscles for greater reinforcement, strength, and stability.
• Slimmer waist, broader shoulders. Are you after the fitness body aesthetic of having a V-taper look of a narrow waist? Shoulder superset workouts help you get the full appearance of a complete upper body. Never skip training your shoulders. By making sure that you do, you ensure that your overall build doesn’t look weak.
• Reduced injury risk. Shoulder superset workouts for athletes and active people protect you from injury. You need upper body strength and stability for playing sports. For example, the shoulder muscles are important for soccer, basketball, and tennis. Regular workouts reduce the risk of muscle and joint injuries.
• Build muscle. Superset back and shoulders workouts are good for building muscle. They help to increase strength. Supersets also make it so that you can lift less weight than in similar exercise and still get results.
• Fat loss. A shoulder superset workout provides very limited rest. As a result, the cardiovascular system is working hard throughout. The high metabolic demand means that superset shoulder workouts burn calories and deliver fat loss. 

Shoulder Superset Workout Step by Step Instructions

Looking for the best shoulder supersets to strengthen and build up your shoulder muscles? Try these exercises for a shoulder superset routine to build your shoulders and improve shoulder mobility.

Shoulder Superset Workout #1: Band Pull-Apart + Band Shoulder Dislocation

Exercise 1A: Band Pull-Apart

What it does: The Band Pull-Apart targets the muscles of the upper back, particularly the rear deltoids, rhomboids, and upper traps. [5] It helps improve posture, strengthen the upper back muscles, and enhance shoulder stability.

Here’s how to do it:

1. Begin by holding a resistance band with both hands, palms facing down.
2. Stand with your feet shoulder-width apart and keep a slight bend in your knees.
3. Extend your arms straight in front of you, maintaining tension on the band.
4. Make sure your hands are about shoulder-width apart or slightly wider.
5. Keep your chest lifted, shoulders relaxed, and engage your core muscles.
6. Start the movement by squeezing your shoulder blades together and pulling the band apart.
7. Continue pulling until your hands are positioned slightly behind your body and your arms are fully extended.
8. Hold this position for a brief pause, focusing on squeezing your upper back muscles.
9. Slowly return to the starting position by bringing your arms back to the front while maintaining tension on the band.

How many reps: 2 X 10-12 reps

Exercise 1B: Band Shoulder Dislocation

What it does: The Band Shoulder Dislocation targets the muscles of the shoulders, including the deltoids, rotator cuff muscles, and upper back muscles. It helps improve shoulder mobility, flexibility, and stability.

Here’s how to do it:

1. Begin by holding a resistance band with both hands, palms facing up.
2. Stand with your feet shoulder-width apart and keep a slight bend in your knees.
3. Hold the band with a wide grip, wider than shoulder-width apart.
4. Start with the band positioned in front of your thighs, maintaining tension on the band.
5. Engage your core muscles, keep your chest lifted, and maintain good posture throughout the exercise.
6. Begin the movement by raising your arms straight overhead, keeping them fully extended.
7. Continue raising your arms until the band is behind your back and your hands are near your glutes.
8. Be sure to maintain tension on the band throughout the movement.
9. Pause briefly in this end position, focusing on feeling the stretch in your shoulders and upper back.
10. Slowly reverse the movement by bringing your arms back overhead and in front of your body.

How many reps: 2 X 8-10 reps

Shoulder Superset Workout #2: Overhead Press + Face Pull

Exercise 2A: Overhead Press

What it does: The Overhead Press is the shoulder press superset exercise that targets the deltoid muscles of the shoulders, specifically the anterior (front) deltoids. [6] It also engages the triceps, upper back, and core muscles. This exercise helps build shoulder strength and stability.

Here’s how to do it:

1. Start by standing with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder level.
2. Position your hands just outside shoulder-width apart, palms facing forward.
3. Engage your core, keep your chest lifted, and maintain a neutral spine.
4. Take a deep breath and brace your core.
5. Press the weight upward by extending your arms, pushing the weight overhead.
6. Keep your elbows slightly forward, in line with your wrists, throughout the movement.
7. Fully extend your arms without locking out your elbows at the top.
8. Pause briefly at the top, feeling the contraction in your shoulders.
9. Lower the weight slowly and with control back to the starting position at shoulder level.

How many reps: 2 X 8-10 reps

Exercise 2B: Face Pull

What it does: The Face Pull is a super shoulders workout that targets the rear deltoids and upper back muscles. It also engages the rotator cuff muscles and helps improve posture by counteracting the forward shoulder position caused by daily activities. This exercise enhances shoulder stability and promotes balanced shoulder development.

Here’s how to do it:

1. Set up a cable machine with a rope attachment at chest height.
2. Stand facing the cable machine and grasp the rope handles with an overhand grip.
3. Take a step back to create tension on the cable, extending your arms fully.
4. Position your feet shoulder-width apart, with a slight bend in your knees.
5. Engage your core. Keep your chest lifted. Maintain a tall posture throughout the exercise.
6. Begin the movement by retracting your shoulder blades. Pull the rope handles towards your face.
7. Keep your elbows high and wide. Aim to bring them parallel to the floor.
8. Focus on squeezing your shoulder blades together. Feel the contraction in your upper back.
9. Pause briefly at the end position, with the handles near your face. Keep your upper arms parallel to the floor.
10. Slowly reverse the movement. Extend your arms forward while maintaining control.

How many reps: 2 X 10-12 reps

Shoulder Superset Workout #3: Leaning Cable Lateral Raise + Cable Rear Delt Raise

Exercise 3A: Leaning Cable Lateral Raise

What it does: The Leaning Cable Lateral Raise targets the lateral deltoids, which are the muscles on the sides of the shoulders. [7] It helps to develop shoulder width and enhances shoulder stability.

Here’s how to do it:

1. Adjust the cable machine to a low setting. Attach a D-handle to the cable.
2. Stand with your side facing the cable machine. Grasp the D-handle with the hand closest to the machine.
3. Take a step away from the machine. Lean slightly away, creating tension on the cable.
4. Position your feet shoulder-width apart. Maintain a slight bend in your knees. Engage your core.
5. Keep your chest lifted, shoulders relaxed. Maintain a tall posture throughout the exercise.
6. Raise your arm straight out to the side, away from the machine.
7. Keep your arm extended. Lead with your elbow. Maintain a slight bend in your elbow throughout.
8. Continue lifting until your arm is parallel to the ground or slightly higher.
9. Pause briefly at the top. Focus on contracting your lateral deltoid muscles.
10. Maintain control as you slowly lower your arm back to the starting position. 

How many reps: 2 X 10-12 reps

Exercise 3B: Cable Rear Delt Raise

What it does: The Cable Rear Delt Raise targets the rear deltoid muscles, which are located at the back of the shoulders. [8] It helps improve posture, strengthens the rear delts, and promotes balanced shoulder development.

Here’s how to do it:

1. Adjust the cable machine to a low setting. Attach a D-handle to the cable.
2. Stand with your back facing the cable machine. Grasp the D-handle with the hand closest to the machine.
3. Take a step away from the machine. Extend your arm fully. Create tension on the cable.
4. Position your feet shoulder-width apart. Maintain a slight bend in your knees. Engage your core.
5. Keep your chest lifted, shoulders relaxed. Maintain a tall posture throughout the exercise.
6. Begin the movement by retracting your shoulder blade. Raise your arm straight out to the side.
7. Keep your arm extended, leading with your elbow. Maintain a slight bend in your elbow throughout.
8. Continue lifting until your arm is parallel to the ground or slightly higher. Focus on contracting your rear deltoid muscles.
9. Pause briefly at the top position. Feel the contraction in your rear delts.
10. Slowly lower your arm back to the starting position. Focus on the movement.

How many reps: 2 X 10-12 reps

Shoulder Superset Workout #4: Upright Row + Lateral Raise

Exercise 4A: Upright Row

What it does: The Upright Row targets the lateral deltoids, as well as the muscles of the upper back and trapezius (traps). [9] It helps to build shoulder width and improve overall shoulder strength.

Here’s how to do it:

1. Stand with your feet shoulder-width apart. Hold a barbell or dumbbells in front of your thighs.
2. Position your hands slightly narrower than shoulder-width apart. Your palms should face your body.
3. Engage your core. Keep your chest lifted. Maintain a neutral spine.
4. Take a deep breath, first. Then, brace your core.
5. Begin the movement by lifting the weights straight up, close to your body. Lead with your elbows.
6. Keep your elbows higher than your forearms. Maintain a slight bend in your elbows throughout.
7. Continue raising the weights until they are near shoulder level or slightly higher.
8. Pause briefly at the top. Focus on contracting your lateral deltoids.
9. Slowly lower the weights back down to the starting position. Maintain control as you complete the exercise.

How many reps: 2 X 10-12 reps

Exercise 4B: Lateral Raise

What it does: The Lateral Raise targets the lateral deltoids, helping to develop shoulder width and improve shoulder stability. [10] It also engages the muscles of the upper back and traps.

Here’s how to do it:

1. Stand with your feet shoulder-width apart. Hold dumbbells by your sides with your palms facing your body.
2. Engage your core. Keep your chest lifted. Maintain a neutral spine.
3. Take a deep breath and brace your core.
4. Begin the movement by lifting the dumbbells out to the sides, away from your body. Maintain a slight bend in your elbows.
5. Keep your elbows at a fixed angle throughout the movement. They should be slightly higher than your wrists.
6. Continue raising the dumbbells until they are parallel to the ground or slightly higher.
7. Pause briefly at the top. Focus on contracting your lateral deltoids.
8. Slowly lower the dumbbells back down to the starting position.

How many reps:  2 X 10-12 reps

If you want to start incorporating shoulder supersets workouts into your fitness routine, start slowly. This is the key to avoid overworking your muscles and injury. Practice good form to avoid injury and safely increase your range of movement. Do warm ups and perform some light rotational movements before starting your workout.

As for how many reps to do in a shoulder superset, it depends on your goals. If you want to increase muscle mass then do 8-10 reps of each exercise in the superset. If you want to increase strength, then you should reduce the number of reps to 4-6 but increase the resistance, or amount of weight, that you use. 

As you create your shoulder superset routine, consider consulting a doctor first. Your workouts should be safe and appropriate for your fitness level. Strength building shoulder supersets are generally only recommended for advanced trainees. Watch tutorials to make sure that you are comfortable performing the exercises. 

Build Muscle From Shoulder Superset Workouts With Complete Nutrition

Shoulder superset workouts help you get better results in less time. Combine your shoulder workout for cutting or training with proper nutrition to overcome plateaus and build muscle. Better workouts for greater strength, endurance, and stamina begin with proper nutrition.

Always remember that the ultimate upper body starts in the kitchen. Satia offers complete nutrition and energy to help you make the most of your shoulder superset workouts. Start your no-risk Satia trial now.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/
2. https://www.healthline.com/health/fitness-exercise/compound-exercises
3. https://cdnsciencepub.com/doi/10.1139/apnm-2014-0162
4. https://www.ncbi.nlm.nih.gov/books/NBK536933/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975561/
6. https://journals.lww.com/nsca-scj/fulltext/2008/12000/barbell_overhead_press.10.aspx
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9208983/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706677/
9. https://www.researchgate.net/publication/232210633_The_Upright_Row_Implications_for_Preventing_Subacromial_Impingement
10. http://www.ideafit.com/wp-content/uploads/files/ACE_Shoulder_Research.pdf