If you are looking to build strength and tone up your shoulders, then shoulder superset workouts may be the answer. Supersets are a combination of two exercises done in quick succession with little or no rest in between sets. This intense training technique helps to fatigue the muscles faster and increase the intensity of your workout for maximum results. It's an especially great way to get those shoulders sculpted and toned in record time.

Shoulder Superset Workouts Overview

A shoulder superset workout is an effective way to target the muscles of the shoulders for strength and definition. This type of workout involves performing two exercises back-to-back with no rest in between. The two exercises should be targeting different muscle groups within the shoulder area, such as the front deltoids, rear deltoids, and trapezius muscles.

To perform a shoulder superset, choose two exercises that work different parts of the shoulder workouts dumbbells shoulders. For example, you could do a standing overhead press followed by bent-over lateral raises. Perform each exercise for 8-10 repetitions and then move immediately to the next exercise without resting in between sets. Repeat this sequence 2-3 times before taking a brief rest break and beginning your next set.

Shoulder supersets are an efficient way to get a full shoulder workout in less time than it would take to complete each exercise individually with rest periods in between sets.

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Why Should You Do Supersets?

Supersets are an effective way to increase the intensity of a workout, maximize efficiency, and build strength and muscle.

The main benefit of supersets is that they allow you to do two exercises in quick succession, with minimal rest between sets. This helps to keep your heart rate up and increases the intensity of your workout. It also saves time because you can fit more exercises into a shorter period of time.

Supersets also help to build strength and muscle because they force your muscles to work harder than they would if you were doing single sets. When you do two exercises back-to-back, your muscles have to work harder and longer than if you were doing one exercise at a time. This helps to stimulate growth and improve overall strength and muscular endurance.

Muscles Targeted

Shoulder superset workouts are an effective way to target the muscles in your shoulders. These exercises involve performing two different shoulder exercises back-to-back with no rest in between. This type of workout allows for greater intensity and range of motion, which can help you strengthen and tone your shoulder muscles.

The primary muscles targeted by shoulder superset workouts are the deltoids, which are composed of three heads: anterior, medial, and posterior. Anterior deltoids are located on the front of your shoulder and are responsible for flexing your arm at the shoulder joint; medial deltoids are located on the side of your shoulder and help rotate your arm inward; posterior deltoids are located on the back of your shoulder and help rotate your arm outward.

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Superset 1

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The superset of the military press and barbell upright row is a great combination for developing strength and size in the shoulder muscles. Below are the steps to perform the exercises:

Military Press

A shoulder superset workout is an excellent way to target your shoulders and build strength.

• To do a shoulder superset, start by selecting two exercises that target the same muscle group. For example, you could choose a military press and lateral raise.
• Begin with the military press. Start by standing with your feet hip-width apart and holding a barbell in front of your chest, palms facing forward. Push the barbell up above your head until your arms are fully extended and then lower it back down to chest level. Do 10-12 reps for one set.
• Next, move on to the lateral raise. Stand with your feet hip-width apart and hold a pair of dumbbells at your sides with palms facing inward. Raise both arms out to the sides until they reach shoulder height, pause for a moment and then lower them back down to your sides. Do 10-12 reps for one set.

Barbell Upright Row

A shoulder superset workout using a barbell upright row is a great way to build strength and muscle in your shoulders. It is important to use proper form when performing this exercise to ensure you get the most out of your workout and avoid injury.

• To begin, start by standing with your feet shoulder-width apart and holding the barbell in front of you with an overhand grip.
• Keep your arms extended and slightly bent at the elbows.
• Then, slowly raise the barbell up towards your chin while keeping your elbows pointed outward. Make sure to keep your back straight and maintain control as you lift the weight.
• Once the barbell reaches your chin, hold it for one second before slowly lowering it back down to the starting position.
• Repeat this movement for 8-12 repetitions.

After completing the upright row, move into a lateral raise using dumbbells or cable machines.

Related: Strengthen Your Delts: How to Grow Shoulders

Superset 2

These two exercises are an excellent combination that can help build muscle and strength. The seated dumbbell overhead press targets the shoulders and triceps, while the alternating front raises work the front deltoids. This combination of exercises helps to create a balanced shoulder workout that will help you achieve your goals. Below are the steps:

Seated Dumbbell Overhead Press

A shoulder superset workout is a great way to build strength and definition in your shoulders.

• To perform a seated dumbbell overhead press, begin by sitting on a bench with your feet flat on the floor
• Grasp two dumbbells and hold them at shoulder level with your palms facing forward.
• Keep your back straight and core engaged as you press the weights directly overhead until your arms are extended and elbows are locked out.
• Slowly lower the weights back down to the starting position.

To complete the superset, perform an alternate exercise such as lateral raises or front raises. Begin by standing with feet hip-width apart and holding a dumbbell in each hand at your sides. For lateral raises, raise both arms up to shoulder height with palms facing inward, then slowly lower them back down. For front raises, raise both arms up in front of you until they reach shoulder height, then slowly lower them back down to the starting position.

Alternating Front Raises

A shoulder superset workout is a great way to target the shoulder muscles and improve strength. Alternating front raises are an effective exercise for this type of workout. Here is a step-by-step guide on how to do them:

• Start by standing with your feet hip-width apart and holding a pair of dumbbells in each hand.
• Raise one arm up so that the elbow is bent at 90 degrees and the dumbbell is in line with your shoulder.
• Hold for a few seconds, then lower the weight back down slowly and repeat with the other arm.
• Continue alternating arms until you have completed the desired number of reps or sets.

It's important to maintain good form throughout this exercise, as improper technique can lead to injury.

Superset 3

Kettlebell push presses and half-kneeling landmine press is a great ways to target your shoulder muscles and build strength. The kettlebell push press utilizes the shoulders and core to lift the weight from shoulder height to overhead. The half-kneeling landmine press is a unilateral exercise that requires you to stabilize yourself in a half-kneeling position while pressing the weight away from your body. Find out below how to properly do these:

Kettlebell Push Press

Shoulder superset workouts are an effective way to build strength and size in the shoulders. Kettlebell push presses are an excellent exercise to include in a shoulder superset workout. Here’s how to do them:

• Start by standing with your feet hip-width apart and a kettlebell in each hand at shoulder height.
• Push the kettlebells up overhead, keeping your elbows close to your body and your core engaged.
• Lower the kettlebells back down to shoulder height, then repeat for 10-12 reps.

Once you’ve completed the kettlebell push press, move on to the next exercise in your shoulder superset workout. This could be a bent-over lateral raise, Arnold press or any other shoulder exercise that you choose. Make sure to rest for 1-2 minutes between sets so that you can give it your all on each set of exercises.

Half Kneeling Landmine Press

The half-kneeling landmine press is an excellent exercise for strengthening the shoulders.

• To perform this exercise, start by kneeling on one knee with the other leg out in front of you.
• Place one end of a barbell or landmine into the corner of a wall and hold the other end with both hands.
• Keeping your back straight, press the weight up until your arms are extended overhead.
• Make sure to keep your core engaged throughout the movement.
• For best results, aim to complete 3-4 sets of 8-12 reps with minimal rest in between sets.

Once you have completed one rep, lower the weight back down to shoulder height and repeat for the desired number of reps. When performing this superset workout, it’s important to maintain proper form throughout each repetition. This will help ensure that you are targeting the correct muscles and avoiding any potential injury. 

Conclusion: Should You Try Shoulder Superset Workouts?

Shoulder superset workouts can be an effective way to build strength, increase muscle mass and burn fat. They are a great way to get a full-body workout in a short amount of time. The intensity of the workout is also increased with supersets as you are doing two exercises back-to-back with no rest in between.

That being said, shoulder supersets may not be for everyone. If you have any pre-existing injuries or conditions that affect your shoulders, it’s important to speak with your doctor before trying any new exercise routine. Additionally, if you are just starting out with weight training, it may be better to focus on learning proper form and technique before incorporating supersets into your routine. 

Overall, shoulder superset workouts can be an effective way to build strength and muscle while burning fat. However, it s important to make sure you are doing them correctly and not overdoing them with intensity.