Question 1

How often should I train shoulders?

Accepted Answer

Once a week with a dedicated session like this is enough for most lifters, since the front delts already get worked on every chest and pressing day.

Question 2

Can I do this shoulder workout at home?

Accepted Answer

Partly. Swap the overhead press for a dumbbell shoulder press and the cable moves for dumbbell or band versions, and you can run the whole thing with just a pair of dumbbells and a band.

Question 3

Why do my shoulders click or pinch on overhead press?

Accepted Answer

A little joint noise without pain is usually harmless, but sharp pinching on the way up often means your grip is too wide or your shoulders are not warmed up enough. Narrow your grip slightly and add extra warm-up sets; see a physiotherapist if it continues.

Question 4

How much weight should I use for lateral raises?

Accepted Answer

Pick a weight that burns by the last few reps of a 12–15 rep set without swinging your body — for most people that is much lighter than they expect.

Question 5

Is this shoulder workout good for women?

Accepted Answer

Yes — the same exercises and rep ranges build strong, defined shoulders for anyone; only the loads you choose differ, and those are individual, not based on gender.

Question 6

What if I feel my traps more than my shoulders on lateral raises?

Accepted Answer

That usually means the weight is too heavy or you are shrugging as you lift. Drop the weight, keep your shoulders down, and lead with your elbows.

Question 7

Can I superset shoulder exercises to save time?

Accepted Answer

Yes — pairing lateral raises with rear-delt fly or face pulls works well since they use different, non-competing muscles, and it can cut a few minutes off the session.

动作	组	休息
站姿杠铃推举	4 × 6-8	120 秒
哑铃侧平举	4 × 12-15	45 秒
绳索侧平举	3 × 12-15 每侧	45 秒
俯身哑铃反向飞鸟	3 × 12-15	45 秒
绳索面拉	3 × 15	45 秒
哑铃耸肩	3 × 12	45 秒

练肩训练：练出饱满有力的三角肌

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