• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel Gundeli
      • EVO Basel Steinenvorstadt – OPENING SOON
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Champel
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Green Village
      • EVO Geneva Jonction
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Workout of the week: 25-min shoulder strength workout

    26th August 2024
    shoulder strength workout | Schulter-Kraft-Workout

    ALL LEVELS / shoulder strength workout / 25 minutes

    Equipment: Barbell, dumbbells & gym mat

    Working on your shoulders offers numerous benefits besides the obvious one — sculpting and making them more aesthetically pleasing. Strong shoulders are crucial for overall upper body strength and are key for a wide range of activities such as pushing, pulling, lifting, and carrying. Also, they contribute to a better posture, help reduce the risk of injuries, and enhance athletic performance.

    With all these benefits, you must try this shoulder strength workout. It consists of 4 exercises, with 8 reps each. You must complete 5 rounds, and you’ll have 1-minute to rest between them. All combined, this workout takes 25 minutes to complete.

    1. Barbell shoulder press
    2. Curl to shoulder press
    3. Quadruped shoulder taps
    4. Dumbbell seated z press

    Ready to strengthen your shoulders?

    Instagram - EVO Fitness Switzerland

    WORKOUT SETUP

    • 4 exercises
    • 8 reps each
    • 5 rounds
    • 1-min rest between rounds
    • 25 minutes total 
    • Equipment: Barbell, dumbbells & gym mat

    WORKOUT EXERCISE LIST

    5 rounds

    1 – Barbell shoulder press

    8 reps

    • Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
    • Exhale as you push the barbell straight upward.
    • At the top of the movement, shrug your shoulders to raise the barbell even higher.
    • Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
    • Do not lock your elbows out; use a grip a little wider than shoulder width.
    • To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.
    • Your head should be facing forward, not looking up.
    • Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.

    2 – Curl to shoulder press

    8 reps

    • Grab two dumbbells with adequate weight for your fitness level.  
    • Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
    • Slowly raise your forearms forward until your wrist rests above your elbow.
    • Now explosively lock out your arms and raise the dumbbells above your head.
    • Hold the position for a second and return to the starting point by reversing the motion.
    • Repeat.

    3 – Quadruped shoulder taps

    8 reps

    • Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
    • Maintain your head in a neutral position.
    • Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
    • Repeat the movement, but now with the other hand.
    • Repeat.

    4 – Dumbbell seated z press

    8 reps

    • Sit on the floor with your legs straight out in front of you.
    • Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.
    • Press the dumbbells overhead until your arms are fully extended.
    • Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.

    After this shoulder strength workout, you’ll feel strong enough to choose your next workout:

    • 24-min EMOM lower-body workout
    • 20-min functional bodyweight workout
    • 12-min metabolic strength workout
    • 30-min strength EMOM workout
    • 35-min chest and triceps workout
    • Full-body workout for time
    • 20-min pyramid full-body workout
    • 30-min full-body bodyweight workout 
    • 18-min full-body strength workout 
    • 25-min full-body strength workout
    • 20-min glutes workout
    • 30-min 100 reps workout
    Share
    0

    Recent Posts

    endurance workout
    28th April 2025

    Workout of the week: 20-min endurance workout


    Read more
    push and pull strength workout
    21st April 2025

    Workout of the week: 25-min push and pull strength workout


    Read more
    metabolic strength workout
    14th April 2025

    Workout of the week: 15-min metabolic strength workout


    Read more

    Recent Posts

    • 5 tips for becoming a morning workout person

      5 tips for becoming a morning workout person

      30th April 2025
    • Workout of the week: 20-min endurance workout

      Workout of the week: 20-min endurance workout

      28th April 2025
    • Is the 3-5 rep range the best way to build strength?

      Is the 3-5 rep range the best way to build strength?

      23rd April 2025
    • Workout of the week: 25-min push and pull strength workout

      Workout of the week: 25-min push and pull strength workout

      21st April 2025
    • What are electrolytes and what do they do?

      What are electrolytes and what do they do?

      16th April 2025

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us