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Thursday, October 6, 2016

The Best Shoulder Exercises for Big Delts


Not all such lists, however, are totally devoid of worth. Take the one you’re about to read, counting down the  best weight-training exercises to develop your shoulders. Even if you disagree with the final outcome or grumble over the order, in the end, you’re left with something very valuable:  proven ways to build bigger, denser, wider delts.




The reality is anyone who says building impressive shoulders is easy is lying. It takes a lot of work–the right work–and patience.


1. Seated or Standing Military Press
2. Arnold Press
3. Dumbbell Front Raise
4. Dumbbell Side Lateral Raise
5. Dumbbell Rear Lateral Raise
6. Barbell Rear Delt Row
7. Face Pull

The Ultimate Shoulder Workout

A good shoulder workout trains all three heads of the muscle and focuses on heavy lifting.

Just like any other muscle group, shoulders can benefit from higher-rep work, but you have to emphasize heavy weightlifting if you want the best possible results.

So, here’s what I want you to do for the next 8 weeks, once every 5 to 7 days:

Seated or Standing Military Press

Warm up and 3 sets of 4 to 6 reps (80 to 85% of 1RM)

Dumbbell Side Lateral Raise

3 sets of 4 to 6 reps or 6 to 8 reps (75 to 80% of 1RM) if you can’t maintain proper form with 4 to 6

Dumbbell Rear Lateral Raise or Barbell Rear Delt Row

3 sets of 6 to 8 reps

Face Pull

3 sets of 8 to 10 reps (70 to 75% of 1RM)
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