Curls for Cable Hammer

For most people, shoulders are simply an accessory muscle that they work at the end of their chest day or mix in on another day. I know and watch several people at the gym do a few presses and mix in a few front and side raises and then call it a day. Some of these people work hard when they do their shoulder workout but simply put, treating your caps like an accessory muscle isn’t going to get your the kind of shoulder muscles that turn heads.

But when it comes to deltoid training all people think about is the classic overhead presses. No doubt it is a great exercise for your shoulder strength but if you’re chasing boulder shoulders, it simply isn’t enough. Also, 3D deltoids are the hardest thing to achieve naturally. We’ve done some digging in the Bio-mechanic mines to find out the best exercises for your delt-development. 


First, Let Me Give You A Basic Insight Of Your Deltoid’s Anatomy

Now, Try These 3 Moves

1) Side Lateral Raises With Cabels (Bending Forward)

Lateral raise is a great muscle builder for your medial dletoids. However, being an isolation movement the load on your muscle fiberes is invariable throughout the range of motion and also becomes zero at some points.

Performing this exercise with cables puts constant tension over the  medial head providing maximum stimulation for maximum gains.Bend your torso little forward while alling the movement of your arm with medial deltoid fiberes makes this exercise even more effective.

Suggested sets and reps: 3 sets with 15-20 reps

2) Incline Dumbbell Lateral Raises

Every coin has 2 sides. Though cables put constant tension over your muscles, you can’t increase the load a lot. And remember progressive over-load is another important factor for hypertrohy. This version of lateral raises allows you to get strong in the movement as well as target the medial deltoid muscle fiberes effecitvely as it changes the force vector. Utilizing different angles and rep ranges when training a muscle group can be a winning stratergy.

Suggested sets and reps: 4 sets with 12-15 reps

3) Reverse Machine Flies With Half Reps For Posterior Deltoids

Now that we’ve killed the medial delts. It is time to shed some love over the posterior region of your deltoids. Reverse machine flies is the ultimate-isolatation mass builder for your rear deltoids. However, most people do it wrong. They go through a full range of motion, pinching their shoulder blades bringing the middle back, rhomboids and trapezius muscles into the equation. In order to purely isolate the posterior delt muscle fiberes perform the reverse-fly movement with half reps, that is, only till the point your arms reach your side, ensure to perform the reps slowly to get the mind and muscles connection.

Suggested sets and reps: 4 sets with 10-15 Reps