Super-Sized Shoulders

Main upright row

Overhead presses are generally seen as the best exercise for the shoulders, but they depend on your triceps, too. As you get stronger, it can be harder to lock out your elbows to finish the movement, and you may not be able to give the delts the stimulation they need to keep growing. The solution: Superset presses with upright rows.

Due to the arrangement of the muscle fibers, the deltoids are capable of great feats of strength.


Perform the exercises as a superset. Complete one set of the first exercise and then the next one before resting 60–90 seconds. Repeat until the prescribed sets are completed. Add these exercises to your shoulder or upper-body routine once per week.

MOVE ONE: Barbell Upright Row

Sets: 3–5 Reps: 6–12 

Hold a barbell in front of your thighs with hands just outside shoulder width. Squeeze your shoulder blades together and row the bar upward until your elbows are bent 90 degrees. Keep your elbows in line with your wrists at the top.

MOVE TWO: Dumbbell Overhead Press

Sets: 3–5 Reps: 6–12 

Hold dumbbells at shoulder level and stand with a straight back and staggered legs. Keeping your core tight, press the weights straight overhead, then lower.

* Exercise is demonstrated above.

Make sure you press the weight up and not forward.

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