Guide to 5 Shoulder Exercises for Women Like Olympians

Shoulder muscles are a relatively difficult muscle group to practice for many people, so the shoulder can be best developed, especially for those of you who are intending to go to a bodybuilding competition, this shoulder training guide for women will be a great help. Very good suggestion for you

In this article, we’ll take a look at IFBB Pro bodybuilder Shelace Shoemaker doing her shoulder training for the competition with her training tips.

Shelace Shoemaker went to great lengths to finally reach two Olympia competitions in a row. And she did it while managing old wounds and not torturing her body in the process.

Today, we’re going to take a look at some insights into how we build Olympia-worthy shoulders, along with some of Shelace’s favorite exercises. We’ll also give some context on how we do certain exercises to get the most out of them.

5 shoulder Exercises for Women that you need to Know

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1. Supported Cuban Press

Supported Cuban Press
Supported Cuban Press

The Supported Cuban Press is a great option to kick-start your workout. They will warm up your shoulders, get blood to the right places, and strengthen your posterior and lateral rotator cuff muscles.

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Perform this shoulder exercise from a certain incline. Just place your bench anywhere between 30 and 45 degrees. Compared to the standing variation, the incline Supported Cuban Press targets your posterior shoulder muscles more, keeping the movement strict and placing your shoulders in a more relaxed position.


Do 3-4 sets of 10-15 reps at the beginning of the shoulder exercise. Gradually increase the weight until you find it difficult to perform. Just make sure it’s not so heavy that you lose technique while doing it.

2. Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press

Over time, you can reach a steady state, and while many see them as a negative, the steady state is a good reminder that you’ve been training long enough to get to the point where you’re not. can develop further.

At that point, do another lift such as the Barbell Shoulder Press. Work hard to develop it and reach a stable level. Then try going back to the Dumbbell Shoulder Press after a month or two, or do a completely different exercise.

We recommend doing the Seated Dumbbell Shoulder Press or the Seated Barbell Shoulder Press because there is a slight difference in thrust angle at the shoulder joint.

For the Shelace, the sitting version is better for the lower back than the standing variant. Shoulder presses tend to target the anterior shoulder a little more than others, so it’s important to consider that when building the rest of your training plan.


If you’re training effectively, you don’t need to use more than one shoulder variation per workout. Maybe two, but if it were, the second variation would be at a different angle to fatigue those deltoid fibers a little differently.

Athletes who lift too many push-ups in one workout will have more shoulder problems in the long run. Those who don’t are those who have been fortunate enough to have genetics with their shoulder anatomy and/or do a great job at maintaining good structural balance around their shoulder joint. But this doesn’t happen in most people

Start your shoulder workout with exercises that strengthen the lateral rotator cuff, posterior shoulder, and deep stabilizer, then lift your core even more mid-workout.

In body sports or training to look good in topless, no one cares when you’re training hard. You are judged on your looks (even on the beach) and if you can keep your shoulders strong as you build them, if you do then you will win both on stage and in life.

3. Seated Barbell Shoulder Press

Seated Barbell Shoulder Press
Seated Barbell Shoulder Press

You can also use the Seated Barbell Shoulder Press as a main movement. The downside to using a Barbell is that you lack freedom with a stiff, straight bar. Your joints don’t always align like they do with dumbbells.

However, the advantage of the barbell is that it has the ability to progressively overload and add the smallest weight gains available. You can “encourage” the progressive loading process instead of forcing it.


When working out for fitness (and endurance), doing heavier workouts in the middle of the workout is the first thing.

Do 3-5 sets with 5-12 repetitions. Your sets and reps will depend on your training phase and time of year (when you’re about to compete or when you’re on break, etc.).

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If performing in the low rep range (5-7 reps), do the move at a slow tempo and focus on eccentric control. We have to take full control of that eccentric phase in each iteration!

4. Chest-Supported Lateral Raise

Chest-Supported Lateral Raise
Chest-Supported Lateral Raise

Lateral raises are a staple if you want to isolate your deltoids. When you are trying to build a great figure, wider shoulders will look better and give the illusion of a smaller waist.

The Chest-Supported Lateral Raise helps you get the perfect position and arm path to target the mid-shoulder muscles. They also help eliminate unwanted body movements (body English). Using the scapular plane and lifting weights forward about 30 degrees also helps to further align your shoulder joints for maximum stability and strength.

The Scapular plane (also known as the “shoulder plane”) is a concept in medicine and exercise. It refers to a virtual plane that passes over the shoulder blades (scapula) when you look from behind the person.

In the human body, the scapula is a triangular bone located at the back and bottom of the shoulder. The scapular plane runs through the scapula and forms an angle of approximately 30 degrees to the anteroposterior plane of the body. This is the best plane to perform some methods of measuring and evaluating shoulder function.

In the field of fitness, the scapular plane is used to perform a number of exercises that strengthen and balance the muscles and tissues around the scapula. Performing these in-plane exercises can help improve shoulder stability and flexibility and reduce the risk of injury.

In a nutshell, the scapular plane is a virtual plane that passes through the scapula, which is used in medicine and exercise to measure and evaluate scapular function and perform exercises involving this area.


Weightlifters often switch between dumbbell variations and cable lateral raises and use several different variations in the same exercise.

While dumbbells place more of the maximum load on your delts in the early part of the movement, cable lateral raises tend to overload the middle and end of the movement more, depending on the range of motion. how you set them up.

So try adding a short pause at the top of each horizontal lift when using weights or at the bottom when using a cable to emphasize muscle tension in variations.

Many elite bodybuilders perform a mid-shoulder pump before doing a push-up. This approach still works fine in general. Or you can put them in the middle or near the end of your workout if they’re not a priority.

Finally, you can use several advanced variations inside the same exercise and do them at different points. Just make sure you’re working at different angles or maximum load points.

If you’re still not sure which locations are most impacted, use these two lists as a quick reference point:

PML = Point of Maximal Load

PML near the top of the movement

  • Chest-Supported Lateral Raise
  • Seated or Standing Dumbbell Lateral Raise
  • Lateral Raise with Kettlebells
  • Lean-Away Lateral Raise
  • Cable Lateral Raise Variations: Where the cable goes straight up, against your body

PML near the end of motion

  • Cross-Body Cable Lateral Raise
  • X-Cable Lateral Raise
  • Bench Side-Lying Dumbbell Lateral Raise
  • Dumbbell Lateral Raise: Where the intended torque is used at the bottom (e.g. deltoid rotation)
  • Extra tips: Well-designed lateral raise machines provide a relatively even load during the execution.

5. DeFranco Shoulder Shocker

Named after Fitness Trainer Joe DeFranco, there are many combinations you can try here. It’s usually 3-5 exercises, each done in a Dropset style.

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Start with your weakest exercise, then move on to a bit stronger, then your strongest. By the time you do that last exercise, your deltoids should be “screaming.” In general, these exercises target multiple areas of your shoulder, but that depends on the exercise you choose.

This is one of our favorite shoulder shocks we’ve come up with. Let’s try it out:

  • Constant Tension Alternate Lateral Raise
  • Alternate Raise (Seesaw Raise)
  • Seated Lateral Raise
  • Eccentric Lateral Raise
  • Partial Lateral Raise (Bottom Half)

Start with about 8-15 reps. The weight you are using should be oriented to your strength in the first exercise in the sequence.

You’ll want to leave the gym after doing these things. Or at least spend the next 10 minutes admiring how your shoulder muscles swell in the mirror. So it’s best to keep these at the end of your workout.

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