Workout of the week: 30-min shoulder strength workout

4th July 2025

30-min shoulder strength workout - Woman performing a seated dumbbell shoulder press in EVOs strength training area, with large windows and athletic wall art behind her.

ALL LEVELS/ shoulder strength workout / 30 minutes

Equipment: Dumbbells, kettlebell, cable machine & pectoral / reverse fly machine

For such a small muscle group, your shoulders have a huge impact. They’re involved in nearly every upper-body movement, from lifting and pushing to stabilising and rotating. Strong shoulders don’t just look good on a tank top; they help improve your posture, enhance performance and range of motion, and reduce the risk of injury.

Give your shoulders the attention they deserve in our latest shoulder strength workout. It has 4 exercises, each with 15 reps across 3 sets. You’ll get to rest for 1 minute between both exercises and rounds. All combined, this workout will take you around 30 minutes to complete.

Seated dumbbell shoulder press
Kettlebell upright row
Rear delt fly machine
Cable lateral raises

Ready to strengthen your shoulders?

WORKOUT SETUP

4 exercises
15 reps
3 sets
1-min rest between rounds and exercises
30 minutes
Equipment: Gym bench, dumbbells, kettlebell, cable machine & pectoral / reverse fly machine

WORKOUT EXERCISE LIST

3 sets

1 – SEATED DUMBBELL SHOULDER PRESS

15 reps

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
Keep your feet flat on the floor and your core engaged.
Press the dumbbells upward until you fully extend your arms.
Lower the weights back to shoulder height with control.
Repeat.

2 – KETTLEBELL UPRIGHT ROW

15 reps

Hold the kettlebell with both hands by the handle, letting it hang in front of your body.
Stand tall with your feet shoulder-width apart and your core engaged.
Pull the kettlebell straight up toward your chest, leading with your elbows. At the top of the movement, your elbows should stay higher than your wrists.
Pause briefly, then lower the kettlebell back down with control.
Repeat.

3 – REAR DELT FLY MACHINE

15 reps

Sit down facing the machine, with your chest against the pad and the handles set in front of you.
Grab the handles and keep a slight bend in your elbows.
Engage your rear delts to open your arms to the sides in a reverse fly motion.
Pause briefly, then slowly return to the starting position with control.
Repeat.

4 – CABLE LATERAL RAISES

15 reps for each arm

Stand next to a cable machine, feet shoulder-width apart, and the handle set to the lowest position.
Grab the handle with the hand furthest from the machine and keep a slight bend in your elbow.
With control, lift your arm to the side until it’s aligned with your shoulder.
Pause at the top, then slowly lower the handle back down.
Complete 15 reps on one arm, then switch sides.