Boulder Shoulders: The Ultimate Step-by-Step Workout

If you’re after broad, rounded shoulders that fill out your shirts and make your physique pop, then look no further! In this guide, we’ll break down our tried-and-tested shoulder workout designed to help you develop every angle of your deltoids - giving you that impressive “boulder shoulder” look. We’ll walk through each exercise in a straightforward way, so you know exactly how to execute proper form and maximize your gains. Let’s get started!

Shoulder joints are delicate and have a wide range of motion, so it’s important to warm them up before any heavy lifting. Spend five minutes on dynamic movements like arm circles, shoulder dislocations with a band, and light overhead presses using an empty bar or very light dumbbells.

You don’t need to lift the heaviest weight right away. Focus on perfect form to protect your joints and get the most out of each rep.

You’ll notice that each exercise mentions a “2:2” tempo. This means you’ll take 2 seconds to lift the weight (the concentric phase) and 2 seconds to lower the weight (the eccentric phase). Keeping this strict rhythm helps you build muscle effectively and avoids using momentum to cheat.

After each superset, you’ll rest for 60-120 seconds. This rest interval is enough time to catch your breath and let your shoulders recover. Then you’ll move on to the next superset.

With these basics covered, let’s get to the workout.

• Sets/Reps: 3 Sets / 15 Reps
• Tempo: 2:2

• Stand with feet about shoulder-width apart, holding a pair of dumbbells by your sides.
• Keep a slight bend in your elbows.
• Raise both arms out to your sides until your elbows reach shoulder height.
• Pause for a second, then slowly lower the weights back down.
• Keep your torso still - avoid swinging your body.

Lateral raises primarily target the medial (middle) head of your deltoids, which gives your shoulders that wide, capped look. Maintaining control throughout the movement is essential to hit the targeted muscles effectively.

• Sets/Reps: 3 Sets / 15 Reps
• Tempo: 2:2
• Rest: 60-120 seconds (after finishing your set of front raises)

• Use a barbell (or a pair of dumbbells if you prefer). Stand tall, holding the weight in front of your thighs with palms facing your body.
• Raise the bar forward until your arms are above horizontal (around eye level or slightly higher).
• Keep your core tight to prevent leaning back.
• Pause briefly, then lower the weight under control back to the starting position.

Front raises hit the anterior (front) head of your deltoids. Developing this area helps give your shoulders a fuller appearance and supports overhead lifts.

• Sets/Reps: 3 Sets / 15 Reps
• Tempo: 2:2

• Stand with your feet shoulder-width apart, knees slightly bent for stability.
• Grip a barbell at about shoulder-width. Rest the bar across your upper chest or the front of your shoulders.
• Brace your core, keep your head facing forward, and press the bar straight overhead.
• Extend your arms fully at the top, then lower the bar back to your chest.

Also known as the “Overhead Press,” the military press is a compound movement that targets your entire shoulder girdle, plus supporting muscles like your triceps and upper chest. It’s a cornerstone exercise for any shoulder routine.

• Sets/Reps: 3 Sets / 20 Reps
• Tempo: 2:2
• Rest: 60-120 seconds (after finishing your set of shrugs)

• Stand upright with dumbbells by your sides.
• Lift your shoulders straight up toward your ears, as high as you can.
• Squeeze at the top for a one-second pause.
• Slowly lower your shoulders back down to the starting position.

Shrugs emphasize the trapezius muscles, which sit atop your shoulders and upper back. Building strong traps not only looks impressive but also supports better posture and stability for overhead lifts.

• Sets/Reps: 3 Sets / 15 Reps
• Tempo: 2:2

• Hold a pair of dumbbells with palms facing each other.
• Bend at the hips about 20 degrees; keep a neutral spine (avoid rounding your back).
• Raise your arms out to your sides, aiming to keep your elbows at shoulder height or slightly above your wrists.
• Briefly pause at the top and then slowly lower the weights.

This variation specifically hits the posterior (rear) head of your deltoids—an often neglected area that helps create a balanced, 3D shoulder look. Strengthening the rear delts also supports better posture and shoulder joint health.

• Sets/Reps: 3 Sets / 15 Reps
• Tempo: 2:2
• Rest: 60-120 seconds (after finishing your set of upright rows)

• Stand with feet shoulder-width apart, holding a barbell in front of your thighs.
• Grip the bar with hands slightly narrower than shoulder-width.
• Pull the bar straight up toward your neck, keeping your elbows higher than your wrists.
• Pause briefly at the top, then lower the bar back down in a controlled manner.

Upright rows work the traps and the middle deltoid while also engaging the rear delts to stabilize. It’s an excellent compound movement for upper-body strength and shape.

• Sets/Reps: 1 Set / 50 Reps
• Tempo: 2:2

• Sit on a bench or stand with dumbbells at shoulder height, palms facing forward or slightly in.
• Press the dumbbells overhead, extending your arms fully.
• Lower them back to your shoulders in a controlled movement.
• Repeat for a total of 50 reps - feel free to break it up into smaller “mini-sets” if needed, but try to minimize rest.

This burnout set is the grand finale - by now, your shoulders should be tired. Doing 50 reps in one go with a moderate weight floods your muscles with blood, enhancing the pump and pushing them to adapt and grow. It’s a mental challenge as much as a physical one, so stay focused and grind through.

• Cool Down: Gently stretch your shoulders, traps, and upper back to reduce muscle tension. Light static stretches or using a foam roller can aid recovery.
• Nutrition: Fuel your body with a balanced meal that includes protein and carbohydrates. Your muscles need nutrients to rebuild stronger after a workout.
• Progressive Overload: As you get stronger, gradually increase your weights. Small increments over time lead to big gains in strength and size.
• Listen to Your Body: If you’re feeling an unusual amount of discomfort or pain (beyond normal muscle soreness), take a step back, check your form, and consider reducing weight or volume for a session or two.

Our tried and tested shoulder workout checks all the boxes for building a set of broad, powerful deltoids:

• Lateral and Front Raises hammer the side and front heads of your delts.
• Military Presses and Shrugs add classic overhead pressing strength and focus on your traps.
• Bent Over Laterals and Upright Rows give your rear delts the attention they deserve.
• Dumbbell Shoulder Presses finish your session with an epic burnout, ensuring maximum muscle recruitment and growth stimulus.

Stick to this plan consistently, respecting the rest times and focusing on good form. And after several weeks, you’ll notice a big difference in the shape and size of your shoulders.