Shoulder Routine: Pull, Raise, Repeat
Most people overcomplicate shoulder day. They chase a million different angles, machines, and isolation movements, but here’s the truth: you don’t need a laundry list of exercises to build strong, wide shoulders. You just need consistency, intensity, and the right movements done the right way.
This routine keeps it simple but brutal: pull-ups to hit your shoulders (and back, because let’s be real, they work together), and dumbbell reverse front raises to torch the delts. Two moves, back-to-back, with no fluff.
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Warm-Up: 10 Pull-Ups
Start with 10 pull-ups. This primes your lats, delts, and arms all at once. Pull-ups aren’t just for your back — they also fire up your rear delts and stabilizers, which is exactly what you want before going into raises.
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The Main Routine
1. Pull-Ups (5–10 Reps)
Pull-ups are the king of bodyweight upper-body moves. For this routine, aim for 5–10 reps depending on your current strength. Keep the form strict — no wild kipping, no half reps. The goal here is control.
Pull-ups build more than just your back. They hit your rear delts, traps, and even core. Think of them as the foundation of this workout — the heavy hitter that gets everything engaged.
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2. Dumbbell Reverse Front Raises (10 Reps)
Grab a dumbbell (20–25 lbs is ideal, but adjust if needed). Perform 10 reverse front lateral raises. This is where you flip the script. Instead of pulling, now you’re raising against gravity, directly targeting your front and side delts.
The key here isn’t ego lifting — it’s control. Raise with intention, don’t swing. This movement is all about putting stress directly on the shoulders. Done right, 20–25 lbs feels like 100 after a few rounds.
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3. Repeat 4 Rounds
That’s one set. Now run it back 4 times total. By the last round, your shoulders will be fried, your arms heavy, and your delts pumped like balloons.
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Why This Works
This workout isn’t random. It’s built on science:
Pull-Ups = Compound Power
Pull-ups don’t just hit your back — they activate your shoulders, especially rear delts, while also engaging stabilizers. Compound movements build overall strength and size.
Reverse Front Raises = Isolation Burn
By isolating the front and side delts, you’re hitting areas pull-ups don’t fully finish off. This creates balance and that rounded shoulder look.
Back-to-Back = Overload
Combining these two in one set overloads the shoulders with both compound and isolation work. That’s how you force growth.
Moderate Weight, Full Control
The 20–25 lb range isn’t about showing off — it’s about using a weight heavy enough to challenge you while still letting you control the movement.
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Final Word
This shoulder routine is simple, but don’t confuse simple with easy. The pull-ups will humble you, and the dumbbell raises will finish you. Four rounds and you’ll feel like your delts are on fire — and that’s the point.
No complicated programming. No fancy machines. Just pull, raise, repeat. Do this consistently, and your shoulders will grow — no gym excuses required.