Want rounded, well-defined gladiator shoulders?
Effective training requires you to hit all 3 delt heads
Use the 5 exercises below to maximize gains and develop great-looking, muscular shoulders:
Effective training requires you to hit all 3 delt heads
Use the 5 exercises below to maximize gains and develop great-looking, muscular shoulders:
As a quick disclaimer:
It isn't "required" that you do ALL of these exercises. Pick 3 and go all out on them.
What's important is you're:
- Using proper form
- Hitting each delt head
- Training within a few reps of failure
Let's begin:
It isn't "required" that you do ALL of these exercises. Pick 3 and go all out on them.
What's important is you're:
- Using proper form
- Hitting each delt head
- Training within a few reps of failure
Let's begin:
1.) Bent over Later Raise
Targets: Rear & Side Delt
Keep your lower body still and your back straight. Let your rear delts & traps do the work.
Aim for 3 sets of 8-12 reps.
Targets: Rear & Side Delt
Keep your lower body still and your back straight. Let your rear delts & traps do the work.
Aim for 3 sets of 8-12 reps.
2.) Band Pull Aparts
Targets: Rear Delt & Traps
This is one of my favorite at-home exercises.
Get a set of resistance bands for $20 on Amazon and make this a staple in your routine
Aim for 3 sets of 15-20 reps.
Targets: Rear Delt & Traps
This is one of my favorite at-home exercises.
Get a set of resistance bands for $20 on Amazon and make this a staple in your routine
Aim for 3 sets of 15-20 reps.
3.) Lateral Raise
Targets: Front & Side Delt
You don't want your arms completely to your sides for this exercise. A 20-30⁰ angle is optimal.
Aim for 3 sets of 8-12 reps.
Targets: Front & Side Delt
You don't want your arms completely to your sides for this exercise. A 20-30⁰ angle is optimal.
Aim for 3 sets of 8-12 reps.
4.) Shoulder Press
Targets: Front Delt, Side Delt, & Traps
These can be done sitting straight up, at a slight incline, or standing.
Dumbbells shouldn't go much lower than your ears.
If you had to pick one from this list, do Shoulder Press.
Aim for 3 sets of 8-10 reps
Targets: Front Delt, Side Delt, & Traps
These can be done sitting straight up, at a slight incline, or standing.
Dumbbells shouldn't go much lower than your ears.
If you had to pick one from this list, do Shoulder Press.
Aim for 3 sets of 8-10 reps
5.) Rear Delt Row
Targets: Rear Delt & Traps
Don't jerk your back with this exercise. Keep your feet planted, back straight, and let your rear delts do all the work.
Aim for 3 sets of 8-10 reps.
Targets: Rear Delt & Traps
Don't jerk your back with this exercise. Keep your feet planted, back straight, and let your rear delts do all the work.
Aim for 3 sets of 8-10 reps.
For those of you who sit for a big part of the day or those of you with shoulder pain,
Consider doing "Dead Hangs"
They're one of my favorite ways to loosen up my shoulders and relieve pain. You'll feel fantastic afterwards
Consider doing "Dead Hangs"
They're one of my favorite ways to loosen up my shoulders and relieve pain. You'll feel fantastic afterwards
I hope you found this thread enjoyable
If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it
Building muscle and getting in shape is simpler than you think.
You just need to get started and make it a part of your lifestyle.
If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it
Building muscle and getting in shape is simpler than you think.
You just need to get started and make it a part of your lifestyle.
*PS:
I'm looking for 3 more busy professionals who need to drop fat and build muscle
I'll coach you for 90 days and guarantee you lose 20-40 pounds
No cardio
No strict dieting
Just 2.5hrs per week
Message me "READY" if serious
(Not free. Results 100% guaranteed)
I'm looking for 3 more busy professionals who need to drop fat and build muscle
I'll coach you for 90 days and guarantee you lose 20-40 pounds
No cardio
No strict dieting
Just 2.5hrs per week
Message me "READY" if serious
(Not free. Results 100% guaranteed)
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