Are your shoulders not growing as you hoped? 🤔 This video covers the essential six exercises designed to build those 3D “boulder” shoulders we all desire. It dives deep into all three heads of the deltoid: front, side, and rear, with specific cues to help you improve your form and force growth, whether you’re stuck on a plateau or just want to fill out your t-shirt.
Here are the six moves to transform your shoulder workouts:
1️⃣ **Seated Smith Shoulder Press**: Set the bench at 75° to protect your rotator cuffs. Focus on keeping the tension on the deltoids; do not lock out completely!
2️⃣ **Weighted Front Raise**: Use a plate or dumbbells. Maintain soft knees and lift to eye level, keeping control, as this isolates the anterior delts beautifully.
3️⃣ **Dumbbell Lateral Raise**: Lead with your elbows and remember to “pour the pitcher” at the top for better engagement of the medial delts.
4️⃣ **Barbell Upright Row**: Use a shoulder-width grip. Pull the bar towards your chest and keep the bar close to avoid shoulder joint pain.
5️⃣ **Machine Reverse Fly**: Focus on isolating the rear delts. Adjust the seat correctly and push the handles back in a wide arc.
6️⃣ **Incline Dumbbell Reverse Fly**: This move is great for targeting the posterior delts without cheating. Remember to rotate your thumbs slightly downward at the top!
By applying these tips to your training routine, you can achieve impressive shoulder development.
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By GYM BODY MOTIVATION