Two-time Figure Olympia champion Erin Stern is constantly sharing her go-to tips and tricks for building muscle and getting into shape. In a recent YouTube video, Erin Stern walked fans through a complete shoulder workout designed for optimal gains.
“Are you looking to make some serious shoulder gains? If so, today’s workout is for you. Hi, I’m Erin. I am a self-coached lifetime natural bodybuilding athlete. I won Olympia and couple of times.”
Throughout her career, Erin Stern has established herself as a formidable opponent within the Figure division. After dominating the stage with two Figure Olympia titles in 2010 and 2012, Stern decided to test her mettle in the Bikini category where she once again found success, earning first place at the 2022 Republic of Texas Pro.
Not only has Erin Stern been incredibly successful as a professional bodybuilder, but she has also become an established entrepreneur and author. In addition, Stern has garnered a substantial following on social media where she provides fans with workout routines, motivation, and nutrition tips.
Erin Stern’s Complete Shoulder Workout
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In a recent YouTube video, Erin Stern guided her fans through a full shoulder workout designed for gaining maximum muscle.
- High-Incline Shoulder Press
- Single-Arm Upright Row
- Lung Stance Shoulder Press
- Rear Delt Row
- Front Raise
To get started, Erin Stern explained how individuals looking to maintain their muscles can still perform this workout while on a calorie deficit.
“Let’s say you just want to maintain your hard-earned muscle, you can still do this workout while you’re in a caloric deficit because it’s going to help maintain your hard-earned muscle.”
High-Incline Shoulder Press
First, Stern goes into high-incline shoulder presses, emphasizing the importance of being at an 80-degree angle to ensure the focus remains on the delts.
“Now what you want to do is set the bench up to just beyond perpendicular to the floor. So instead of 90 degrees you maybe want 75-80 degrees. What this is going to do is it’s going to set you up into proper pressing position” Erin Stern explained.
“As you lower the bar, make sure that you’re doing it nice and slow. Focusing on primarily on using those delts to control the weight. Now, you’re going to pause momentarily and really work on that mind-muscle connection as you pause.”
Single-Arm Upright Row
For the single-arm upright row, Stern reveals that doing it one side at a time allows for a neutral grip which can help you determine a proper range of motion without incurring any pain.
“We’re doing single arm because this is going to allow you to have a neutral grip and you’re also going to be able to manipulate hand placement here so you can place your hand just a little bit in front of your body, next to your body, or a little behind your body depending on how you want to target the shoulder and how you want it to feel.”
“You are just simply pulling the bar straight up. I like to stand about six to eight inches away from the bar. Standing a little bit further away from the bar is going to give you more of a wide grip which can also be a lot more shoulder-friendly.”
Lunge Stance Shoulder Press
Erin Stern encourages individuals to start with lighter weights when doing the lunge stance shoulder press. She even suggests simply using the unloaded bar to get yourself comfortable with the exercise before slowly adding on more weight.
“You don’t need to do lots of weight. Many Smith machines start with 10-15 pounds so you can start with an unloaded bar and you can also experiment with how you do that lunge stance.”
“You want to think about the elbow being under the bar. You can also experiment with your distance from the bar. I like to be a little bit closer on this one because I feel like it gives me better pressing power but you can scoot away from the bar if you’d like.”
Rear Delt Row
To ensure the rear delts are being targeted, Erin Stern recommends bending lower while maintaining a wider grip.
“In order to hit the rear delts we are going to go a little bit lower in terms of upper body. So, instead of standing upright, I want you to think about bending over the bar more.
This is really going to help target those rear delts. I like to use a wider grip here, an overhand grip, and thumbs wrapped around the bar. You want to try to keep your upper body as stable and still as possible.”
Front Raise
Finally, for the front raise, Stern is focusing on the side delts by starting at the hip area and lifting up and back.
“For this exercise, you may have to experiment a little bit with foot placement and distance from the bar. I like to use an unloaded bar here or very light weight because you’re going to kind of rotate yourself around the bar as you lift it up.”
“Start with the bar right about hip height, and you’re going to think about lifting the bar straight upwards simultaneously leaning back as you do. You’re going to feel it a little bit in your side delts but you will feel it primarily in those front delts.”
Not only does Erin Stern provide easy-to-follow workouts loaded with tips and tricks, but she is also known for her motivation and inspiration. Previously, Stern opened up about how the gym has helped her and revealed 10 ways working out can provide therapeutic benefits.
With years of experience, Erin Stern brings a wealth of knowledge when it comes to training the body and maintaining a healthy and balanced lifestyle. No matter what body part you are looking to train, two-time Figure Olympia Erin Stern has a workout for you. Make sure to give her complete shoulder workout a try!
RELATED: Erin Stern Shares How To Sculpt Beautiful Curves W/ Ultimate Leg Workout
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