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Killer Shoulder Circuit


Are you ready for this killer shoulder circuit? Yes, meeeee tooo! 🙋🏻

But first, let me give you a little back story to this shoulder’s circuit and why I trust it so much…

I don’t necessarily share too many details about my husband on the blog, because privacy (also, not sure he’s a fan of being my blog’s star)…however I do mention him here and there when it comes to the things I do in my life, because partner for LIFE! 😊

Preston and I have been married for a little over six years, dated for about two years before getting married, so we’ve known each other for a total of a solid eight years.

Now, I know that may not seem like a lot, because you probably know people who have been married way longer than that (or have been married for longer than that yourself), but eight years is a long enough time to really get to know your significant other.

Which is why I can sat that I’m pretty sure I know Preston like the back of my hand by now. I know what all of his looks/sounds mean, why he does the things he does, what his reaction is going to be to certain triggers that are about to happen, what foods he’d absolutely never say no to even when too full, etc., etc.

And I am sure he feels the same way about me. In fact, I’d go as far as saying that he knows me better than I know myself. Go figure.

But why am I telling you all this?

Patience young grasshopper, patience!

Since Pres and I have a spent a lot of time together, we’ve become really familiar with the other person’s way of doing things. And this also includes our workouts. Lucky for me, Pres was a collegiate athlete; he did track for various collages and learned how to train like a true champ.

So in one of our many lifting sessions, I caught Preston doing this really great shoulder circuit. And I was totally intrigued by it, because it looked REALLY good.

I asked him where he learned it, and he told me that in one of his pole vaulter years, his coach had them do this circuit at the very end of their every day workout. Mind you, the man worked out for a total of six hours a day, every day. Yes, you read right. SIX HOURS A DAY. He told me that in those six hours a day they’d warm up, stretch, do spring training, skill based training, weight lifting and rehab. NUTS!

Anyway, I asked him to teach me that shoulder circuit, because I of course wanted to do it it too. Especially since they had flippin athletes do it. And have you seen how amazing pole vaulters look? Look it up!

Plus, I love to copy him in all of his ways, haha, he is like my life mentor…and fitness coach.

Killer Shoulder Circuit

So he taught me and I memorized it well. And now, I add this killer shoulder circuit at the end of every shoulder workout I do to finish it off strong.

Would you like to try it too?

I think you should, because you’ll start forming those shoulder boulders like it’s your business!

The circuit includes the following exercises:

  • Side Lateral Dumbbell Shoulder Raise
  • Front Dumbbell Shoulder Raise
  • Dumbbell Shoulder Press
  • Bent-Over Read Delt Raise
  • Side Laterals to Front Raise

Below is more detailed information for each of the exercises. Enjoy, cuties!


Killer Shoulder Circuit

10 Side Lateral Dumbbell Shoulder Raise

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

10 Front Dumbbell Shoulder Raise

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of your hand facing down. This will be your starting position.
  2. While maintaining the torso stationary, lift both dumbbells to the front with a slight bend on the elbow. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  3. Now lower the dumbbells back down slowly to the starting position as you simultaneously lift the right dumbbell.
  4. Repeat for the recommended amount of repetitions.

10 Dumbbell Shoulder Press

  1. Pick a couple of dumbbells, stand with a straight torso and raise the dumbbells to shoulder height. Rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  2. Now, exhale and push the dumbbells upward until they touch at the top.
  3. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions.

10 Bent-Over Read Delt Raise

  1. Bend at the waist while keeping your back straight in order to pick up two dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  2. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
  3. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  4. Repeat for the recommended amount of repetitions.

10 Side Laterals to Front Raise

  1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging.
  3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
  4. Lower the weights with a controlled motion.
  5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
  6. Lower the weights to the starting position and repeat for the recommended amount of repetitions.

*Repeat circuit 3 or 4 times!


Other Workouts I Know You’ll Love:


Disclaimer: I am not a professional nutritionist or fitness coach, so do these workouts at your own risk.

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Killer Shoulder Circuit


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Mariel Lewis
I'm an avid Paleo blogger passionate about health and fitness! I love cooking with natural ingredients. This passion drives me to dream up fun culinary creations that not only nourish the body but taste great! Eating healthy doesn't have to be a drag, try some of my Paleo recipes and let me know what you think!

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