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Build Bigger Shoulders With This Full Shoulder Workout

Build Bigger Shoulders With This Full Shoulder Workout
Emily Wilcock
Writer and expert2 years ago
View Emily Wilcock's profile

Boulder shoulders incoming. Marino Katsouris has put together a workout that hits all three heads of your shoulders for maximum growth. In just six movements you’ll have absolutely nailed your shoulder session.

For maximum impact, focus on your form and tempo. Don’t rush through the movements, take your time, look in the mirror to check your form, and choose a weight suitable for the exercise. If you cannot complete the recommended number of reps, decrease your weight. If you’re completing the recommended number of reps with ease, increase your weight.

Chest supported lateral raises

  1. Rest your chest against an incline bench with your feet firmly planted on the floor
  2. Begin with a dumbbell in each hand in an overhand grip, resting by your side
  3. Drive your arms up to your sides so your arms are in line with your shoulders
  4. Control the movement and avoid swinging your arms
Sets: 4Reps: 12-15


Dumbbell shoulder press

  1. Take a seat on an upright bench with your feet firmly planted on the floor
  2. Begin with a dumbbell in both hands resting on your knees
  3. Use your knees to push the dumbbells up until your arms are out to the side at a 90-degree angle
  4. The dumbbells should be parallel to your biceps
  5. Push the dumbbells up until your arms are straight above your head, but not locked
  6. Then return to the beginning position
Sets: 3Reps: 8Perform the last set as a drop set (decrease the weight)


Single arm barbell lateral raises

  1. Grab a barbell with one hand and hold it by your side
  2. With your free arm, hold on to something secure
  3. Slightly lean away from the hand keeping you stable
  4. Lift the barbell out to your side until your arm is in line with your shoulders
Sets: 3Reps: 10


TRX rear delt fly

  1. Grab a TRX handle in each hand, but make sure it’s suspended at a height
  2. Stand with your feet close to the wall
  3. Recline until your arms are straight
  4. Bring your arms from in front of you, up and out to the sides so they’re in a Y-shape and you’re standing vertically


Barbell shrug clean & press complex

  1. Stand straight with a barbell in front of you, hands shoulder-width apart and grabbing the barbell with an overhand grip
  2. Begin by shrugging your shoulders and then release that movement
  3. Then bend your knees and, as you stand up straight, rotate your hands while bringing the barbell up to your chest
  4. Your palms should now be facing away from you
  5. Then push your hands up so your arms are straight above your head, but don’t lock your elbows
  6. Then return to the starting position to complete the move
Sets: 3Reps: 6


Rear delt cable flies

  1. Set up the cable machine so the cables are at your eyeline (do not put any attachments on to the cables)
  2. Stand far enough back from the machine so when you grab the cables your arms are straight
  3. Your right arm should grab the left cable and vice versa
  4. Then pull the cables while keeping your arms straight until they’re by your sides
  5. Keeping your arms straight, return to the starting position
Sets: 3Reps: 12

Take home message

If there’s anything you should take away from this workout, it’s that you should focus on your form, tempo and breathing through the exercises for maximum impact. Oh, and you may feel a little sore the day after.

Enjoyed this workout?



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Emily Wilcock
Writer and expert
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.