Erin Stern, a dominant force in the Figure and Bikini IFBB Pro League categories, recently shared a comprehensive workout routine on her YouTube channel. In the video, Stern focuses on shoulder growth and provides an excellent workout for those looking to build boulder shoulders or add width to their shoulders. She explains that the workout targets both fast and slow-twitch muscle fibers, which helps develop larger and more athletic-looking shoulders. With over 295k subscribers on her YouTube channel, Stern is known for offering informative and educational content to her fans.
Erin Stern has had a successful career in bodybuilding, making her Pro debut in 2009 and taking 10th place at the Arnold Classic. She has consistently displayed balance, symmetry, aesthetics, and conditioning on stage. In 2010, she earned the Figure Olympia title, but was dethroned by Nicole Wilkins in 2011. Seeking vengeance, Stern became a two-time Figure Olympia in 2012. She then ventured into the Bikini category and found success, proving herself to be a well-rounded competitor.
In her latest venture, Stern breaks down six exercises that will help achieve better and bigger shoulders. She emphasizes the importance of choosing safe exercises that target both fast and slow-twitch muscle fibers. The first exercise she recommends is the Heavy Military Press or Shoulder Press Machine, as it allows for a focus on lifting heavy without worrying about balance or stability. Stern suggests doing 3-5 sets of 6-10 reps for this exercise.
The second exercise is the Seated Dumbbell Lateral Raise Heavy Partials, which Stern learned from the late John Meadows. She advises picking up a dumbbell that is considerably heavier than usual and maintaining constant tension on the muscles. For this exercise, Stern recommends doing three to four sets of 12-15 reps.
The third exercise is Face Pulls, a staple in Stern’s workouts. This exercise targets and grows the rear delts. Stern explains how to set up the cable and recommends going lighter on this exercise due to higher reps. She suggests doing three to four sets of 12-15 reps and focusing on keeping the elbows up to fully engage the rear delts.
The fourth exercise is Cable Crossover Lateral Raise, which is an isolation movement that specifically targets the delts. Stern advises keeping the shoulders down throughout the exercise and visualizing the movement as if opening a cape like a superhero.
The fifth exercise is Bus Drivers, which may appear easy but is actually brutal and excellent for targeting the slow-twitch muscles in the delt. Stern emphasizes the mental toughness required for this exercise and recommends using just the delts to hold the weight.
The final exercise is Band Pull-Apart, one of Stern’s favorite finishers. This exercise primarily targets the rear delts and helps build all three heads of the delt. Stern suggests doing two to three sets of as many reps as possible, while keeping the elbows up similar to the face pull exercise.
Aside from her shoulder-building tips, Stern has also demonstrated three variations of the leg extension exercise for building bigger quad sweeps. These exercise tutorials serve as valuable tools for anyone looking to improve their fitness level.
Despite her busy schedule as a Bikini bodybuilder, Stern continues to make time for sharing exercise tips and tutorials on her YouTube channel. Her dedication to providing informative and educational content showcases her commitment to helping others in their fitness journeys.
