Copy These 7 Celebrity Shoulder Workouts for Killer Definition

If you want shoulders that look like they belong on the silver screen, it's time to train like Hollywood's biggest action stars. The A-listers featured in this guide—such as Chris Hemsworth, Dwayne "The Rock" Johnson, Chris Evans, and Ryan Reynolds—didn't sculpt their impressive physiques by accident. Their workouts are built for muscle growth, strength, and endurance, blending functional training, high-volume lifting, and focused isolation work. Whether you're looking to carve out superhero-worthy definition or pack on serious mass, these routines offer the blueprint to build powerful, head-turning shoulders.

You'll find detailed breakdowns of each star's workout, complete with exercise instructions, rep schemes, and expert-approved training principles. From Hemsworth's explosive full-body power moves to The Rock's slow and controlled time-under-tension sets, every routine has been designed to maximize shoulder development. Get ready to sweat, lift heavy, and push your limits because the shoulders you've always wanted start here.

Chris Hemsworth's Full-Body Functional Strength Workout

Workout Breakdown

Target Muscles: Deltoids (anterior, lateral, posterior), traps, triceps, biceps, core, and lower body.

This workout is built for explosive power and functional strength. The medicine ball slams, and overhead farmer's carries demand full-body engagement, hammering the anterior delts for overhead strength and stability. The dumbbell curl to squat to press is a sneaky total-body crusher, reinforcing pressing endurance while working the lateral and anterior delts. Kettlebell snatches mimic the power output needed for Thor's hammer swings, demanding shoulder stability under speed. This routine blends size and athleticism—perfect to look and move like a superhero.

What you need: This routine requires a set of dumbbells, kettlebells, a medicine ball, and access to a treadmill. It is designed to enhance strength, speed, explosiveness, and stability and can be completed in approximately 40 minutes.

The Routine:

1. Medicine Ball Slams (3 sets of 15 reps)
2. Overhead Farmer's Carries (3 sets of 30 seconds)
3. Dumbbell Curl to Squat to Press (3 sets of 12 reps)
4. Kettlebell Snatches (3 sets of 10 reps per arm)
5. Tricep Extensions (3 sets of 15 reps)
6. Underhand Bent-Over Rows (3 sets of 12 reps)
7. Treadmill Sprints (3 sets of 1-minute sprints)

Directions: Perform each exercise in the order listed, completing all sets and reps before moving to the next exercise. Rest for 60 seconds between sets and exercises.

How to Do it:

1. Medicine Ball Slams

1. Stand with feet shoulder-width apart, holding a medicine ball overhead.
2. Engage your core and slam the ball onto the ground forcefully.
3. Squat to pick up the ball and return to the starting position.
4. Repeat for the prescribed number of reps.

2. Overhead Farmer's Carries

1. Hold a dumbbell in each hand, pressing them overhead with arms fully extended.
2. Maintain a tight core and walk forward slowly for the designated time.
3. Keep your shoulders stable, and avoid leaning to either side.

3. Dumbbell Curl to Squat to Press

1. Stand with feet shoulder-width apart, holding dumbbells at your sides.
2. Perform a bicep curl, bringing the weights to shoulder level.
3. Lower into a squat position while keeping the dumbbells at your shoulders.
4. As you stand up from the squat, press the dumbbells overhead.
5. Lower the weights back to the starting position and repeat.

4. Kettlebell Snatches

1. Begin with a kettlebell between your feet, hips hinged, and back straight.
2. Explosively pull the kettlebell upward, keeping it close to your body.
3. As the kettlebell reaches chest height, rotate your hand and punch upward to press it overhead.
4. Lower the kettlebell back to the starting position and repeat for the desired reps before switching arms.

5. Tricep Extensions

1. Hold a dumbbell with both hands, extending it overhead.
2. Keep your upper arms stationary and bend your elbows to lower the weight behind your head.
3. Extend your arms back to the starting position and repeat.

6. Underhand Bent-Over Rows

1. Stand with feet hip-width apart, holding dumbbells with an underhand grip.
2. Hinge at the hips, keeping your back straight and chest up.
3. Pull the dumbbells toward your waist, squeezing your shoulder blades together.
4. Lower the weights back down and repeat.

7. Treadmill Sprints

1. Set the treadmill to a challenging sprint speed.
2. Sprint for 1 minute, focusing on maintaining proper form.
3. Carefully step off the treadmill and rest for 1 minute between sprints.

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Dwayne "The Rock" Johnson's Shoulder Workout for Black Adam

Workout Breakdown

Target Muscles: Deltoids (posterior, lateral, anterior), traps, rotator cuff muscles.

This shoulder workout is about time under tension, creating insane blood flow for those iconic, boulder-like delts. Reverse flys and bent-over lateral raises dial in posterior delt activation, crucial for shoulder balance and injury prevention. The single-arm lateral raises allow for precise muscle targeting, while scaption raises (done at a 30-degree angle) fire up the supraspinatus—a key player in overall shoulder health. If you're looking for that "3D shoulder" look, this program locks in shape, definition, and power with meticulous control, just like The Rock trains.

What you need: A set of dumbbells and access to a cable machine. Strength coach Dave Rienzi designed this shoulder-focused routine, which emphasizes time under tension and controlled movements to build "cannonball" shoulders. The workout can be completed in approximately 45 minutes.

The Routine:

1. Reverse Flys (4 sets of 12 reps)
2. Dumbbell Bent-Over Lateral Raises (4 sets of 12 reps)
3. Cable Single-Arm Side Lateral Raises (4 sets of 8 reps per arm)
4. Dumbbell Side Lateral Raises (4 sets of 12 reps per arm)
5. Superset: Dumbbell Overhead Press and Scaption Raises (3 sets – 20 reps on press, 12 reps on raises)

Directions: Perform each exercise in the order listed, completing all sets and reps before moving to the next exercise. For the superset, perform the dumbbell overhead press followed immediately by scaption raises. Rest for 60–90 seconds between sets.

How to Do it:

1. Reverse Flys

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing each other.
2. Hinge at the hips to lower your torso, keeping your back straight and knees slightly bent.
3. With your elbows slightly bent, raise your arms out to the sides until they are in line with your body.
4. Perform 4 reps with 3-second negatives (slowly lowering the weights), 4 reps with 3-second static holds at the top, and 4 reps with traditional form.

2. Dumbbell Bent-Over Lateral Raises

1. Hold a dumbbell in each hand, palms facing each other in the same bent-over position as the reverse flys.
2. Raise your arms out to the sides until they are parallel to the floor, squeezing your shoulder blades together.
3. Pause for a 2-second static hold at the top of each rep before lowering the weights.

3. Cable Single-Arm Side Lateral Raises

1. Stand next to a cable machine with the handle at the lowest position.
2. Grasp the handle with the hand farthest from the machine, keeping your arm straight and palm facing down.
3. Raise your arm out to the side until it reaches shoulder height.
4. Slowly lower the handle back to the starting position over a 3-second count.
5. Repeat for the prescribed number of reps before switching arms.

4. Dumbbell Side Lateral Raises

1. Stand upright with a dumbbell in each hand at your sides, palms facing your body.
2. Raise one arm out to the side while keeping the other arm stationary.
3. As you lower the raised arm, lift the other arm out to the side simultaneously, creating a continuous alternating motion.
4. Incorporate static holds by pausing briefly at the top of each rep.

5. Superset: Dumbbell Overhead Press and Scaption Raises

Dumbbell Overhead Press:

1. Sit or stand with a dumbbell in each hand at shoulder level, palms facing forward.
2. Press the weights overhead until your arms straighten.
3. Lower the dumbbells back to shoulder level and repeat for 20 reps.

Scaption Raises:

1. Stand with a dumbbell in each hand at your sides, palms facing inward.
2. Raise your arms at a 30-degree angle from your body (in the scapular plane) until they reach shoulder height.
3. Pause for a 2-second hold at the top of each rep before lowering the weights.
4. Repeat for 12 reps.

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Chris Evans' Captain America Shoulder Workout

Workout Breakdown

Target Muscles: Anterior delts, lateral delts, posterior delts, upper traps.

Chris Evans' shoulder routine is built for balanced development, a must for those Captain America shield throws. The lateral raises hit the medial delts, widening the shoulders for that broad-shouldered hero frame. The front raises emphasize anterior delt development, building strength for overhead movements. The military press is the big mass-builder, developing pressing strength and power, while reverse shoulder flys ensure posterior delt balance, preventing forward-rolled shoulders. This is a simple but brutally effective routine for those who want Hollywood superhero shoulders.

What you need: A set of dumbbells. This shoulder-focused routine, which can be completed in approximately 30 minutes, enhances shoulder strength and definition.

The Routine:

1. Lateral Raises (3 sets of 15 reps)
2. Front Raises (3 sets of 15 reps)
3. Military Press (3 sets of 15 reps)
4. Reverse Shoulder Flys (3 sets of 15 reps)

Directions: Perform each exercise in the order listed, completing all sets and reps before moving to the next exercise. Rest for 60 seconds between sets.

How to Do it:

1. Lateral Raises

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Keep a slight bend in your elbows and raise your arms to the sides until they parallel the floor.
3. Pause briefly at the top, then lower the weights back to the starting position.
4. Repeat for the prescribed number of reps.

2. Front Raises

1. Stand upright with a dumbbell in each hand, arms resting in front of your thighs, palms facing your body.
2. Keeping your arms straight, lift the dumbbells in front of you to shoulder height.
3. Pause briefly, then lower the weights back down slowly.
4. Repeat for the prescribed number of reps.

3. Military Press

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder level, palms facing forward.
2. Press the weights upward until your arms are fully extended overhead.
3. Lower the dumbbells back to shoulder level under control.
4. Repeat for the prescribed number of reps.

4. Reverse Shoulder Flys

1. Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing each other.
2. Bend at the hips to lower your torso, keeping your back straight and knees slightly bent.
3. With your elbows slightly bent, raise your arms out to the sides until they are in line with your body.
4. Squeeze your shoulder blades together at the top, then slowly lower the weights to the starting position.
5. Repeat for the prescribed number of reps.

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Ryan Reynolds' Deadpool Push Day Workout: Upper-Body Bulk

Workout Breakdown

Target Muscles: Deltoids (anterior, lateral), chest, triceps, traps.

Ryan Reynolds' push-day routine builds dense, action-ready muscle without excess bulk. The dumbbell shoulder presses torch the anterior delts while improving pressing endurance. Incline bench presses challenge the shoulders by targeting the upper chest and anterior delts in one move. Cable front raises keep the tension constant on the front delts, essential for Deadpool's mobility and speed. Since Ryan is known for lean muscle rather than sheer size, this routine is built for definition and strength, perfect for those who want a sharp, athletic look.

What you need: Access to standard gym equipment, including dumbbells, barbells, cables, and machines. This upper-body workout focuses on building strength and size in the chest, shoulders, and triceps, similar to the physique Ryan Reynolds showcased in Deadpool.

The Routine:

1. Cable External Rotation (3 sets of 15 reps on each side)
2. Cable Face Pull (3 sets of 15 reps)
3. Incline Dumbbell Bench Press (4 sets of 10 reps)
4. Half-Kneeling Single-Arm Kettlebell Press (3 sets of 10 reps on each side)
5. Single-Arm Cable Lateral Raise (3 sets of 12 reps on each side)
6. Dumbbell Floor Press (3 sets of 12 reps)
7. Cable Triceps Pushdown (3 sets of 15 reps)
8. Overhead Triceps Extension (3 sets of 15 reps)

Directions: Perform each exercise in the order listed, completing all sets and reps before moving to the next. Rest for 60-90 seconds between sets to allow adequate recovery. Focus on maintaining proper form throughout the workout to maximize effectiveness and reduce the risk of injury.

How to Do It:

1. Cable External Rotation

1. Set the cable pulley at elbow height and attach a single handle.
2. Stand with your left side facing the machine, holding the handle in your right hand.
3. Keep your elbow bent at 90 degrees and tucked to your side.
4. Rotate your forearm away from your body, keeping your elbow stationary.
5. Return to the starting position and repeat for the prescribed reps before switching sides.

2. Cable Face Pull

1. Set the cable pulley to upper chest height with a rope attachment.
2. Stand facing the machine, grasping the rope with both hands, palms facing inward.
3. Step back to create tension in the cable.
4. Pull the rope towards your face, flaring your elbows to the sides.
5. Squeeze your shoulder blades together at the end of the movement.
6. Slowly return to the starting position and repeat.

3. Incline Dumbbell Bench Press

1. Set an adjustable bench to a 30-45 degree incline.
2. Sit on the bench, holding a dumbbell in each hand at shoulder level, palms facing forward.
3. Press the dumbbells upward until your arms are fully extended.
4. Pause briefly at the top, then lower the dumbbells back to shoulder level.
5. Repeat for the prescribed number of reps.

4. Half-Kneeling Single-Arm Kettlebell Press

1. Kneel on your left knee with your right foot forward, forming a 90-degree angle.
2. Hold a kettlebell in your right hand at shoulder height, palm facing inward.
3. Press the kettlebell overhead until your arm is fully extended.
4. Slowly lower the kettlebell back to shoulder height.
5. Complete the prescribed reps, then switch sides.

5. Single-Arm Cable Lateral Raise

1. Set the cable pulley to the lowest position and attach a single handle.
2. Stand with your left side facing the machine, holding the handle in your right hand across your body.
3. With a slight bend in your elbow, raise your right arm out to the side until it reaches shoulder height.
4. Pause briefly at the top, then slowly lower your arm back to the starting position.
5. Complete the prescribed reps, then switch sides.

6. Dumbbell Floor Press

1. Lie on your back on the floor, holding a dumbbell in each hand at chest level, palms facing forward.
2. Press the dumbbells upward until your arms are fully extended.
3. Pause briefly at the top, then lower the dumbbells until your upper arms touch the floor.
4. Repeat for the prescribed number of reps.

7. Cable Triceps Pushdown

1. Attach a straight or angled bar to the high pulley of a cable machine.
2. Stand facing the machine, grasping the bar with an overhand grip, hands shoulder-width apart.
3. Keep your elbows close to your sides and push the bar down until your arms straighten fully.
4. Pause briefly at the bottom, then slowly return to the starting position.
5. Repeat for the prescribed number of reps.

8. Overhead Triceps Extension

1. Hold a dumbbell with both hands and lift it overhead, keeping your elbows close to your ears.
2. Lower the dumbbell behind your head by bending your elbows.
3. Extend your arms back to the starting position.
4. Repeat for the prescribed number of reps.

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Zac Efron's Baywatch Shoulder Workout

Workout Breakdown

Targeted Muscles: Deltoids (anterior, lateral, and posterior), trapezius, upper pectorals, triceps, rotator cuff

Zac Efron's Baywatch training focused on building defined, lean muscle with high-volume training and minimal rest. This shoulder workout carves aesthetic, beach-ready delts with overhead pressing, isolation work, and rear delt activation. The standing dumbbell press and barbell shrug develop overall shoulder mass, while lateral and front raises enhance width and front delt definition. The cable face pull and reverse pec deck fly ensure rear delt balance, preventing posture issues from too much front-dominant work. This routine keeps the muscles under tension for maximum definition.

What you need: A set of dumbbells, a barbell, and access to a cable machine. This intense shoulder-focused workout can be completed in approximately 60 minutes.

The Routine:

1. Standing Dumbbell Shoulder Press (4 sets of 12 reps)
2. Dumbbell Lateral Raise (3 sets of 15 reps)
3. Dumbbell Front Raise (3 sets of 15 reps)
4. Reverse Pec Deck Fly (3 sets of 12 reps)
5. Barbell Shrug (4 sets of 12 reps)
6. Cable Face Pull (3 sets of 15 reps)

Directions: Perform each exercise in sequence, completing all sets and reps before moving to the next. Rest for 60-90 seconds between sets to allow adequate recovery.

How to Do it:

1. Standing Dumbbell Shoulder Press

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Press the dumbbells overhead until your arms are fully extended.
3. Pause briefly, then lower the dumbbells back to shoulder height.

2. Dumbbell Lateral Raise

1. Stand upright, holding a dumbbell in each hand at your sides, palms facing inward.
2. With your elbows slightly bent, raise your arms to the sides until they are parallel to the floor.
3. Pause briefly, then slowly lower the dumbbells back to the starting position.

3. Dumbbell Front Raise

1. Stand upright, holding a dumbbell in each hand at your thighs, palms facing your body.
2. Keeping your arms straight, raise one dumbbell in front of you to shoulder height.
3. Pause briefly, lower the dumbbell back to the starting position, and repeat with the opposite arm.

4. Reverse Pec Deck Fly

1. Sit on the pec deck machine facing the pads, with your chest against the backrest.
2. Grasp the handles with your arms extended and palms facing inward.
3. Keeping a slight bend in your elbows, pull the handles outward and backward until your arms align with your body.
4. Pause briefly, then return to the starting position.

5. Barbell Shrug

1. Stand with feet shoulder-width apart, holding a barbell in front of you with an overhand grip.
2. Keeping your arms straight, shrug your shoulders upward as high as possible.
3. Pause briefly, then lower your shoulders back to the starting position.

6. Cable Face Pull

1. Set a cable machine to upper chest height and attach a rope handle.
2. Grasp the rope with both hands, palms facing inward, and step back to create tension.
3. Pull the rope toward your face, flaring your elbows to the sides.
4. Pause briefly, then slowly return to the starting position.

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Michael B. Jordan's Creed Workout

Workout Breakdown

Targeted Muscles: Shoulders (anterior & lateral deltoids), chest, triceps, core, upper back, frapezius, Forearms

Michael B. Jordan's Creed training sculpted a fighter's physique—lean, powerful, and functional. This workout builds explosive upper-body strength and endurance, both crucial for a boxer's performance. The pull-ups and dumbbell bench press create foundational strength, while lateral raises and shrugs develop broad, well-rounded shoulders. The triceps dips increase pressing power, reinforcing knockout strength, and high-rep sit-ups develop core stability, which is essential for generating punching force. This well-balanced routine delivers both aesthetics and real-world combat strength.

What you need: Access to standard gym equipment, including barbells, dumbbells, a pull-up bar, and cable exercise machines. This comprehensive full-body workout will build a lean and muscular physique.

The Routine:

1. Pull-up (4 sets to failure)
2. Dumbbell Bench Press (4 sets of 12 reps)
3. Dumbbell Shrug (4 sets of 12 reps)
4. Tricep Dip (4 sets to failure)
5. Dumbbell Lateral Raise (4 sets of 12 reps)
6. Situp (4 sets to failure)

Directions: Perform each exercise in the order listed, completing all sets and reps before moving to the next. Rest for 60-90 seconds between sets to allow adequate recovery. For exercises performed to failure, continue each set until you can no longer complete a repetition with proper form.

How to Do it:

1. Pull-up

1. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Hang fully extended.
3. Pull yourself up until your chin is above the bar.
4. Lower yourself back to the starting position.
5. Repeat for the prescribed number of sets.

2. Dumbbell Bench Press

1. Lie on a flat bench, holding a dumbbell in each hand at chest level, palms facing forward.
2. Press the dumbbells upward until your arms are fully extended.
3. Pause briefly at the top, then lower the dumbbells back to chest level.
4. Repeat for the prescribed number of sets and reps.

3. Dumbbell Shrug

1. Stand upright, holding a dumbbell in each hand at your sides, palms facing inward.
2. Keeping your arms straight, shrug your shoulders upward as high as possible.
3. Pause briefly at the top, then lower your shoulders back to the starting position.
4. Repeat for the prescribed number of sets and reps.

4. Tricep Dip

1. Position yourself on parallel bars with your arms fully extended and your body upright.
2. Lower your body by bending your elbows until your upper arms parallel the floor.
3. Press back up to the starting position.
4. Repeat for the prescribed number of sets.

5. Dumbbell Lateral Raise

1. Stand upright, holding a dumbbell in each hand at your sides, palms facing inward.
2. With your elbows slightly bent, raise your arms out to the sides until they are parallel to the floor.
3. Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
4. Repeat for the prescribed number of sets and reps.

6. Situp

1. Lie on your back with knees bent and feet anchored.
2. Place your hands behind your head or across your chest.
3. Raise your torso toward your knees by contracting your abdominal muscles.
4. Lower yourself back to the starting position.
5. Repeat for the prescribed number of sets.

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Arnold Schwarzenegger's Shoulder Workout

Workout Breakdown

Targeted Muscles: Shoulders (anterior, posterior, lateral deltoids), trapezius, upper chest, triceps, rotator cuff

Arnold's shoulder routine is about classic bodybuilding principles—progressive overload, high volume, and total shoulder development. The Arnold Press emphasizes full-range motion for all three heads of the deltoid, while the overhead barbell press builds raw pressing power. Upright rows target traps and medial delts for a powerful look, and lateral raises focus on width. The brutal "down the rack" set of lateral raises ensures maximum hypertrophy, forcing the shoulders to exhaustion for extreme growth. This is the ultimate routine for building Schwarzenegger-sized shoulders.

What you need: A set of dumbbells and a barbell. This comprehensive shoulder routine can be completed in approximately 60 minutes.

The Routine:

1. Arnold Press (5 sets of 8-10 reps)
2. Overhead Barbell Press (4 sets of 6-8 reps)
3. Upright Row (4 sets of 8-10 reps)
4. Dumbbell Lateral Raise (4 sets of 8-12 reps)
5. Dumbbell Lateral Raise ("down the rack") (1 set of 50 reps)

Directions: Perform each exercise in sequence, completing all sets and reps before moving to the next. Rest for 60-90 seconds between sets to allow adequate recovery. For the final "down the rack" lateral raise, focus on reducing weight progressively without rest.

How to Do it:

1. Arnold Press

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your body (neutral grip).
2. As you press the dumbbells overhead, rotate your palms outward so they face forward at the top.
3. Fully extend your arms without locking out your elbows.
4. Reverse the movement by lowering the dumbbells back to shoulder height while rotating your palms back to the starting position.
5. Maintain controlled movement throughout the exercise, avoiding momentum.

2. Overhead Barbell Press

1. Stand with feet shoulder-width apart and grip a barbell slightly wider than shoulder-width with an overhand grip.
2. Brace your core and press the barbell overhead until your arms are fully extended.
3. Keep your head slightly pulled back to avoid hitting your chin on the way up.
4. Hold briefly at the top, ensuring your shoulders are fully engaged.
5. Slowly lower the barbell back to the starting position at shoulder height.

3. Upright Row

1. Stand with feet hip-width apart, holding a barbell with an overhand grip, hands slightly less than shoulder-width apart.
2. Keep your chest up and pull the barbell upward, leading with your elbows, until it reaches chin height.
3. Pause briefly at the top, ensuring your shoulders are engaged.
4. Lower the barbell in a controlled motion and return to the starting position.
5. Avoid shrugging your shoulders excessively, and focus on keeping the bar close to your body.

4. Dumbbell Lateral Raise

1. Stand upright, holding a dumbbell in each hand, arms hanging by your sides, palms facing inward.
2. With a slight bend in your elbows, raise the dumbbells to the sides until they parallel to the floor.
3. Keep your shoulders down and avoid shrugging.
4. Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
5. Maintain control throughout the movement—avoid swinging or using momentum.

5. Dumbbell Lateral Raise ("Down the Rack")

1. Start with a weight that allows you to complete about 10-12 reps with good form.
2. Perform as many reps as possible, then immediately pick up a slightly lighter pair of dumbbells and continue.
3. Repeat this process, reducing the weight each time until you complete 50 reps.
4. Keep your form strict, even as fatigue sets in—avoid excessive swinging.