Bodybuilder Erin Stern never shies away from diversifying her exercise selection and has made a career out of maximizing workout results. In a recent YouTube video shared on July 24, 2024, she walked fans through her ultimate shoulder workout that can done in the gym or at home.
Since making her debut as an IFBB Pro, Erin Stern has conquered the bodybuilding stage. From earning the Figure Olympia title twice (2010, 2012) to dominating in the Bikini category, Stern has proven she’s a formable opponent regardless of the division she chooses to compete in.
Erin Stern has prevailed in competitive bodybuilding and as a successful social media influencer. With years of practice at the highest levels, she has transformed her knowledge into easy-to-understand content for her followers seeking guidance on their fitness journeys.
Sculpt Fuller and Rounder Shoulders With 2x Figure Olympia Erin Stern’s Ultimate Workout
Offering her expertise on many topics, including accelerating fat loss and building rounder glutes, Stern’s vast understanding of the body allows her to help her fans improve any muscle group. Recently, Erin Stern shared how to build bigger shoulders with just a bench and dumbbells. While the workout may be simple, it still packs a punch!
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“Check out this workout. It only uses dumbbells and an adjustable bench, which means you can do it just about anywhere. Just because the workout is simple, doesn’t mean it’s easy! It’s brutally good and will hit all three heads of the delts, both fast- and slow-twitch muscles,” Stern shares.
Stern’s Shoulder Workout
- High incline shoulder press
- High incline upright rows
- Incline lateral raise
- Shoulder to shoulder press
- Rear delt raise
- Iron cross
High Incline Shoulder Press
Stern explains the setup for this exercise, specifying that the bench should be just beyond 90 degrees.
“To set up, you’ll want to set the bench just beyond 90 degrees. You’re going to give yourself a little bit of an incline here. You’re going to grasp your dumbbells and kick them up into pressing position which should be right in front of the shoulder.”
As for execution, Stern says to press the dumbbells up using a wide base and credits this movement as shoulder-friendly.
“Press the dumbbells up, starting with a wide base getting narrower at the top. Nice and slow on that negative. The reason we’re using this high incline is because it’s more shoulder-friendly.”
High Incline Upright Rows
With your feet shoulder-width apart, Stern guides lifters through high incline upright rows, which hits the rear delts effectively.
“You’re going to set the bench down from the high incline shoulder press by one or two pegs. Place your chest on the bench, feet about shoulder-width apart on the floor.”
“The lower you go with this incline, the more you’re going to hit those rear delts. So, you can experiment if you would like. You’re going to begin this exercise by pulling the dumbbells directly up and you can also experiment with the width that you’re holding the dumbbells at.”
To avoid unnecessary wrist strain, Stern says you can perform these with a wider range of motion.
“You can go a little bit wider if you have wrist issues. As you’re pulling the dumbbells up, focus on keeping your forearms perpendicular to the floor.”
Incline lateral raise
She favors incline lateral raises because there is more tension and resistance on the delts compared to a traditional lateral raise while standing.
“At that initial point when we start the lateral raise, there is almost zero resistance due to gravity so by placing yourself at an incline, you are starting the exercise with a high amount of resistance on those delts which is going to give you better progress over time.”
Shoulder to Shoulder Press
Next, she walks through how to perform shoulder to shoulder presses, likening the range of motion path to the shape of a rainbow.
“This is going to be more of a slow twitch movement so we are hitting both muscle fiber types here.”
“Grasp your dumbbell with interlocking fingers. You’re going to stand with feet about shoulder-width apart, soft knee, and you’re going to place the dumbbell in front of one shoulder and you’re going to form an almost rainbow position or range of motion.”
She says most lifters will feel the weight of the dumbbell in the palm of their working hand.
“You’re going to feel the weight of that dumbbell in the palm of your working hand,” adds Stern. “You’re going to be able to spot yourself as this exercise becomes more difficult, you’re just going to press the dumbbell overhead and across to the other shoulder.”
Rear Delt Raise
At a 45-degree incline, Stern explains how to reap maximum benefits from rear delt raises.
“This is an excellent way to target the rear delts in a move that’s seldom done in a gym for whatever reason. The incline should be set to around 45 degrees.”
“You’re going to grab a light pair of dumbbells here and with an underhand grip. So, your palms are going to actually be facing away from you. You are going to think about pushing those dumbbells back and slightly away from your body.”
Iron Cross
She says to perform as many reps as possible when moving on to iron crosses.
“Our finisher, this is the iron cross exercise. You’re going to do as many reps as you can. Grab light dumbbells for this one as well, five or ten pounds should work great,” Stern shared.
She advised lifters to assume an overhand grip with the feet shoulder-width apart.
“You’re going to start with an overhand grip and the dumbbells should be in front of you with your arms extended, feet shoulder-width apart. You’re going to focus on bringing the dumbbells straight up in a front raise then you’re going to extend those dumbbells out to the side.”
This isn’t the first time Erin Stern has broken down how to build shoulders. In the past, she has shared her complete shoulder workout for achieving 3D delts. Stern has also explained how to grow shoulder width, or as she calls it ‘boulder shoulders’ with just six simple exercises.
Stern even goes over how to target those hard-to-reach spots, such as the ‘bra fat area’ and the inner thighs. She ensures her followers can enhance all parts of the body, ultimately leading to a more symmetrical and toned physique.
Sporting a portfolio packed with accomplishments, Erin Stern is a trusted source when embarking on a fitness journey. When it comes to building the shoulders you have been dreaming of, Stern’s simple workout is the way to go!
RELATED: Hit Your Protein Goals With 2x Figure Olympia Erin Stern’s Healthy Chicken Nugget Recipe
To watch the full video, click the link below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
