Arnold Schwarzenegger Shoulder Workout


Arnold Schwarzenegger has been a role model for many for his bodybuilding achievements. Known as the “Austrian Oak,” he is considered one of the greatest bodybuilders of all time and has also become a prominent figure in the entertainment industry. One of his most impressive features was his broad and powerful shoulders. In this article, we will explore the arnold schwarzenegger shoulder workout routine he followed to achieve those impressive results.

1. Overhead Press

The overhead press is considered one of the best exercises for developing the shoulders, and Arnold Schwarzenegger was no stranger to this exercise. He would start his shoulder workout with the overhead press, using a barbell or dumbbells. He would do 4-5 sets of 8-12 reps, lifting progressively heavier weights. The overhead press targets the anterior deltoids, which are the front part of the shoulders.

2. Lateral Raises

Arnold would move on to the lateral raise, which targets the medial deltoids, the middle part of the shoulders. He would do 4-5 sets of 10-12 reps, lifting progressively heavier weights. He sometimes performed this exercise using cables or with dumbbells.

3. Bent Over Rear Deltoid Raises

Arnold would also target the rear deltoids, which are located at the back of the shoulders. To do this, he would perform bent over rear deltoid raises. He would use a light weight and perform 4-5 sets of 15-20 reps, focusing on the movement and contraction of the rear deltoids.

4. Upright Rows

Another exercise that Arnold used to build his shoulders was upright rows. He would typically use a barbell or dumbbells, and do 3-4 sets of 10-12 reps, lifting progressively heavier weights. Upright rows target the traps, biceps, and anterior deltoids and play a crucial role in increasing shoulder strength.

5. Shrugs

Arnold would finish his shoulder workout with shrugs, which target the trapezius muscle, which runs from the neck to the shoulders. He would typically use a barbell or dumbbells and do 3-4 sets of 8-10 reps, lifting progressively heavier weights. Shrugs are important to develop the overall size and strength of the shoulders.


Arnold Schwarzenegger’s shoulder workout is a testament to the importance of dedication, hard work, and consistency when it comes to bodybuilding. His workout routine includes exercises that are effective in targeting all three parts of the shoulders and help in building strength, size, and stability. By following his workout regime, one can achieve a set of strong and powerful shoulders just like the “Austrian Oak”.


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