Builds Boulder Shoulders With This 10 Minute One-Move Dumbbell Ladder
We’ll keep this short, if you’re pushed for time, limited on kit, or lacking in motivation, this is the shoulder workout protocol you need .
With just one movement, a simple tweak in form to allow you to handle more weight, and a clever 'rest/pause ladder' format, allowing you to work right up to your limits from start to finish, this dumbbell ladder packs a serious muscle building punch.
A ladder protocol is simple but sinister. After a thorough warm-up, you’ll work your way down in reps from 10 to 1. As you’re only using one dumbbell, you’ll alternate sides each round, giving your delt's just enough time to rest before they’re thrust back into the fray, pushing them hard, right to the edge of failure, and loading them up with metabolic stress in order to build muscle.
Perform ten reps with your left arm, followed by ten with your right, before switching back to your left for nine reps. Continue in this fashion, alternating arms, until you reach one final shoulder-burning rep for a total of 110 reps. Not too shabby
Push Press x 10/10, 9/9, 8/8…etc... 1/1
Clean your dumbbell onto your shoulder, palms facing in. Take a breath and brace your core, tucking your pelvis in and squeezing your glutes (A). Dip at the knees and use your legs to help (B) explosively press your dumbbells overhead. Pause at the top before lowering slowly to your shoulders over a count of 3-4 seconds, inhaling as you lower. Do the same on you opposite side, matching the number of reps before switching back and continuing on. Remove a single rep each round.
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