Boulder Shoulders: The NEXT Level Shoulder Training

Boulder’s shoulder seems like a child gave name to this routine.

But when it comes to performing it then this routine is for those who want to enhance their shoulder muscles.

This routine can take shoulder built up to the next level and it can be hardcore.

Thus if you are intimidated with this routine then Boulder’s shoulder can be the perfect fit for enhancing shoulder muscles.

If you are witnessing change while training then that can be good as it makes you more motivated. 

Boulder Shoulder Workout Routine:

Boulder Shoulder

Here are some tips that you should follow if you are interested in doing Boulder Shoulder routine workout. 

These tips include complete cycles of Boulder Shoulder routine and there is a warmup routine as well just to make sure your body and your shoulders are up to this routine.

Warm-Up Routine For Boulder Shoulder:

Warm-Up Routine For Boulder Shoulder

Essentially this routine has 3 main warm-up exercises and multiple main course exercises. And first, we are going to discuss the warm-up exercises.

Warm-up Routine-1: Inclined Treadmill Walk:

You need to walk on the treadmill for 5 to 10inutes. And this walk is not normal to walk it should be an inclined walk.

What is inclined to walk? Well, in this warm-up you will lean your body forward and press your upper body weight to your legs.

And then walk for 5 to 10 minutes.

Warm-up Routine-2: Internal and External Shoulder Rotation:

When you perform a routine for a specific muscle then you need to test that part out whether your body muscle can bear such tension or not.

So, doing an internal and external shoulder rotation will put your shoulder to test, and then you will know.

You will easily prepare that muscle for performing Boulder Shoulder routine workout.

You need to do this warm-up for 2 to 3 sets and 10 to 15 rep each arm.

Warm-up Routine-3: Arm Circle:

Coming to arm circle, this warm-up routine can make your shoulder more flexible and rotatable thus now your shoulder won’t have a chance to dislocate or bend.

Because of this warm-up, your shoulder is ready to perform this routine. You can perform this warm-up routine for 2 sets and 10 reps forward and backward.

Main Course Exercise Routine:

Main Course Exercise Routine

Now, let’s begin with the main course of this routine.

The main exercise schedule that you should follow to perform Boulder Shoulder in the right and perfect manner.

Exercise 1: Seated Military Press:


  • Warming up Routine: 2 sets of 6 reps
  • Main Course: 3 sets of 6 reps
  • Resting time: 1-2 minutes between sets

Use the warm-up sets to set up the correct movement pattern and work up to your heavyweight.

You have to do 6 reps in one set and thus you can add weight eventually according to your requirement.

Exercise 2: Arnold Press:


  • Warming up Routine: 1 set of 6 reps
  • Main Course: 3 sets of 6 reps
  • Resting time: 1-2 minutes between sets

When I do this exercise I’m used to make sure that the inclined bench is high to get complete efficiency out of this workout routine.

Arnold press works on that muscle which most exercises on that are the front delt.

It helps that part of the muscle to become powerful and strong at the same time.

This muscle area is not covered by several shoulder exercises thus it makes this routine perfect.

So, if you are getting around shoulder then that could be great because they represent the width of your body and shows your arm more developed and pumped.

Exercise 3: Single-Arm Incline Lateral Raise:


  • Main Course: 3 sets of 8-12 reps
  • Resting time: 30-45 seconds between sets

The main focus of this workout routine is to focus on the squeeze and control of your body.

You have to squeeze the shoulder hard and properly when you are lifting the weight.

And when you are bringing the weight down then you have to keep the tension tight and make sure you give pressure to your delts. 

Exercise 4: Cable Lateral Raise:


  • Main Course: 3 sets of 8-12 reps
  • Resting time: 30-45 seconds between sets

Now: here you have to again focus on the squeezing part when you squeeze your muscles for efficiency.

But be sure if or when you are doing this routine then you must know and eventually you will notice that your range of movement is entirely restricted.

So, as the movement is restricted then it might affect your deltas it will get blood rushed and when that slows down it will get harder and harder by the time. 

Exercise 5: Alternating Front Incline Raise:


  • Main Course: 3 sets of 8-12 reps
  • Resting time: 30-45 seconds between sets

If you are following an alternating routine then it might help your delts.

How? It will help them to rest evenly and it might gain more strength due to that.

And if you are doing this routine on an incline position then it can be perfect as it will help you stretch all the muscles evenly. 

Exercise 6: Reverse Machine Fly:


  • Main Course: 3 sets of 8-12 reps
  • Resting time: 30-45 seconds between sets

Like other people, they think by doing any random exercise they are targeting their rear delt.

But I always say that you need to be sure and perform this routine as to put an extra effort on your rear delts as they are by far the most neglected areas when it comes to building muscles.

Boulder Shoulder Tips:

Here are some useful tips to perform Boulder Shoulder perfectly.

These tips may help you keep the angle right thus eventually making this routine easy for you.

Standard Exercise: Seated Barbell Press:

Seated Barbell Press

When it comes to barbells then it might help you to lift more and more weight eventually.

Why? Because the weight is the only thing that you are pushing through your arms and shoulders evidently.

With a barbell, you will not have to worry about stabilizing the weight like you have to worry about other dumbbells. 

Now: when you are doing this routine you know that you are seated. This means it will help you get support on pressing the weight.

Replace With: Standing Barbell Press with Plates on Bands:

Standing Barbell Press with Plates on Bands

This version of the barbell will help you get a harder workout routine and it will also help you stabilize the two-way weight options.

For the first time, you will be standing on your legs. This will make sure your core and your legs are affected by the weight as they will learn to stabilize it. 

Now: In the second step, you are going to put the plates on the bands and then place that band on the bars.

Now: The picture should look like plates hanging below the bars on the band.

Then unrack the bar and makes sure that you set your feet to tighten and your abs, then make sure that you are looking straight. 

Standard Exercise: Lateral Raise:

Now: This routine is especially targeting a particular shoulder part and that is the side head of the shoulder.

And yes, this is the one routine that is perfect to create the round shoulder heads that everyone prefers. 

And if you want perspective then take this as if you have a rounded shoulder head then your waist might look smaller.

The best part is that if you are doing this routine with both arms lifting weight both ways then this is the more traditional way as it is meant to be done like this.

But if you are devoting time to each arm separately then it might take time but an extra affront will show itself. 

Standard Exercise: Rear Delt Fly:

Now: This exercise that I have mentioned is one of the best but in recent past years, it has been under criticism by a lot of people.

The simple reason is that the trainers for this routine think that the rear delt is difficult to maneuver.

As it is hard to bring it on top and there are some lifters who have enough momentum to do so and that creates a conflict between the trainer and the lifter.

Replace With: Single Arm Face Pull:

Single Arm Face Pull

This routine has been the most effective routine among all as it is properly and entirely targeting the rear delt.

In this, you are able to pull your elbow back further enough to get a marvelous contraction.

And in the end, you are also using some harness cables this means you are creating tension from the starting to the endpoint of the routine.

And this tension may result in getting perfectly shaped rear delt.

There is more to it, if we talk about most people then there is a cheap solution if you don’t have harnessing cables you can do it with ropes.

How? They attach the rope on both ends and when it is time to pull back they do at once not multiple times. 

Now: If you have time then you should try this routine with either a shorter rope or you can do this sided workout routine.

And if you are targeting one side at a time then it might give you more and more isolation eventually to the targeted part of the rear delt.

This will help you gain more contraction and more mind-muscle if done properly.

Giving it extra attention might be necessary as you are not able to see the rear delts while working out as you would see your biceps or chest.

So, giving it extra attention might be helpful.

Standard Exercise: Dumbbell Shrug:Dumbbell Shrug

Now: Coming towards the shrugs that have been around this era for a long time.

And if you are doing shrugs with heavy dumbbells then it won’t only look impressive but it will also make your body stiff and it is good for having a tight workout routine.

Think it off like you have heavyweights in your hand and when you can maneuver them then what affect will it provide to your body. 

And when it comes to doing dumbbells then it is better than doing barbells.

Though there is not a competition if you consider them both then dumbbells are ranked higher on the exercise chart than barbells.

So, this is something that you should know before picking a regular workout routine. 

Yes! This routine is effective in most ways but there are other more ways to go for than this if you want to enhance your body to it’s fullest.

Yes! You have to sync both arms or you could just do one by one but it is a time taking routine and you should have patience if you want to see the results. 

Replace With: Cable Shrug:

Cable Shrug

For this routine, you have to stand under a cable station that you will see in the gym, and then stand under it and reach out for the two handles attached to the pulleys.

Now: When I said, reach out then you have to stand in middle but to grab them you have to move forward.

And when you have grabbed each latch then you will return to your original position. 

Now: If you want to look cool and make sure your torso is affected either front or back then you have to take one step further and hold that position and then pull the latch that you were holding.

This will help you affect your front torso as well as behind. 

Now: At this stage, you have started performing your shrug and then you will have to count to three when you have reached the top position.

What I mean is? That hold that top position for 3 seconds and then move forward with the routine.

Now: When you do shrugs then it is beneficial for your entire body as the weight is far away from you and when you pull than the weight is pulled away from you.

So, make sure that you do it right and make sure that you are having all the accurate angles.

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