Women's Shoulders Workout - Best Shoulder Exercises!

BUFF GRRRL Women's Shoulders Workout!

Ready to hit those delts? In this video (and blog post) we go over an intense shoulders workout that includes some of our favorite exercises. Joining us is bikini competitor Amanda to help show us how it's done! 

Are you ready? Let's do this!

Note: Rest times are 30 – 60 seconds between each set except during supersets where you'll go from 1 exercise to the next and then rest for 30-60 seconds before moving onto the next set. Workout should take around 60 minutes total.

Seated Alt. Arnold press supersetted with Band Reverse Fly - 4 sets x 15 reps

The Arnold press is focusing on the front and lateral heads with the
posterior deltoids as a stabilizer, so we are pairing this up with a isolation
exercises that targets the posterior which is the Band Reverse Fly.


 Front/Lateral Shoulder Raises - 3 sets x 10 reps

Isolating the front and lateral heads of the deltoid in this combination

Standing Uni-Lateral Shoulder Press into Windmills - 3 Sets x 12 Reps (each side)

Working a uni-lateral exercise into the mix, usually used in helping pinpoint
any asymmetrical, imbalances and or strength issues in the shoulders. We are
adding a little twist to the exercise by combining it with an abdominal exercise, the
Windmill. Windmill will work on core stability as well as shoulder stability and add
extra stress in the oblique – targeting those “love handles”.

Alt. Dumbbell Upright Row - 3 Sets x 15 Reps

Using dumbbells for the Upright Row will help you be able to adjust
throughout the movement to find the best positioning and range of motion.
Targeting the deltoids but also the trapezius. The higher you bring the weight up,
the more trapezius activation happens.

Face Pulls / Bent Over Reverse Fly 3 Sets x 12 Reps

These two exercises will finish off the shoulder workout. Focusing on the
posterior portion of the deltoids, trapezius…and a little in the upper back. On Face
Pulls, pull the cable high on your forehead and let the elbows flair and keep them
high in the end position for maximum contraction. Bent Over Reverse Fly is helping
to isolate the posterior deltoid for a great burnout at the end.

That wraps it up! Did you survive? Good! We've got more women's workout videos on the way so look for them soon. Until then, Stay Buff!


Hudson White
Hudson White


One half of the Buff Dudes, Hudson is responsible for the directing/editing of all YouTube videos in addition to handling website design & social media.