The best shoulder workouts for your experience level

Here’s what we’ve got for you today:

• Training shoulders like a bodybuilder

• Biceps workouts for the cable machine

• Masters WSM results

Workouts

Shouldering the Load

Shoulders are the literal and figurative (and figurine, even) caps on any high-quality, muscled physique. Crafting defined boulders that bolt onto your upper arms is one of the tasks that change the most based on your level of hypertrophy. These three workouts for beginners, intermediates, and advanced lifters lay out exactly what you need to do to build up those deltoids in preparation for tank-top weather in a few months.

Beginners need to build foundational muscle, which includes significantly heavier overhead lifting. As you progress in your build, this work transitions to lighter, more detailed work, focusing on working each deltoid head from a wider variety of angles.

Where you are in your lifting journey can determine the best shoulder workout for you, so take a close look in the mirror and figure out the best routine for you and your self-contained shoulder pads.

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Exercise Selection

Free Cable

There’s just something so satisfying about using the cable machine for biceps curls. These machines allow you to pull hard and heavy without making a mess of the dumbbell rack. Plus, you can do pretty much every curl variation imaginable, making it an excellent choice for a home gym setup.

No matter your skill level, size, or experience, one of the cable biceps workouts below will be the perfect way to fulfill your New Year's resolution of building bigger arms. (Why else would you subscribe to this newsletter?)

You can harness the cable machines’ propensity to “cheat” less than with a barbell, ingraining the idea of mind-muscle connection to really harness the power of your arms. Learning to vary our tempo, intensity, and angle of attack will also keep your cable-inspired growth fresh for years to come. Get set up with some weight stacks and blast those biceps into oblivion.

Strongman

Gray Hair and Great Lifts

The World’s Strongest Man (WSM) brand has grown from paid programming on ABC during the holidays to the Scandinavian Freak Show to a major player in the world of athletics. Building on the brand’s legacy, the WSM has expanded to include multiple divisions so people who aren’t named Pudzianowski and Zydrunas can compete.

To that end, the Master’s World’s Strongest Man wrapped up last week, featuring some of the strongest men in the world over 40. The weights these athletes moved are still monstrous, so don’t let the grey goatees and minivans fool you. We have complete results from the contest and more information about the event for your clicking pleasure.

Everything Else

Documentary, Now

• The 2023 CrossFit Games documentary, Fittest on Earth: Final Showdown in Madtown, is officially out, and we have some thoughts.

• The IWF recently finished off its final World Championships with the “old” weight class system in a multi-day event in Bahrain. Get the results.

• The reverse lunge is about as simple as it gets when you’re looking for an exercise to work on stability while also pumping up your glutes. Master the move with this guide, and don’t neglect it on your lower body day.