If you're looking to take the muscle growth around your shoulders to the next level—look no further.

This 30-minute, three-move circuit focuses exclusively on your traps and delts (the key muscle groups you'll need to work hard if you want to add mass in that area), and only requires one piece of equipment—a set of dumbbells. Building muscle doesn't get much easier than that.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for five to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more shoulders work:

Check out our favorite 30-minute workout to get 3D shoulders, our 30 best shoulder exercises of all time, and our best dumbbell-only shoulder workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.