There’s nothing manly about a pair of amazingly sculpted shoulders. We’re talking nicely rounded shoulders that have adequate development of all three deltoid heads – lateral, anterior and posterior! Start building yours today!
Now, have a good look at your shoulders. If you look carefully enough you’ll be able to see the side, rear and front head. The best way to approach shoulders is to hit them hard at all angles once a week. Unfortunately, the deltoids are a complicated muscle group, so be sure to warm up with light weights and about 20 reps before getting into your working sets of 8-12. You should aim to do about 2-4 sets, depending on your experience. If you’re a beginner, try two sets; more advanced trainers should aim for four.
Rhiannon’s Top Tips for Training Delts
Vary your training technique with super-sets, drop-sets and rest-pauses.
Time under tension and heavy weight is the best way to build muscle on your delts.
Do lots of different variations with your shoulder exercises. Instead of only shoulder press, try Arnold presses, military presses, cable and Smith machine presses.
Barbell upright row
Target muscles: Anterior and lateral deltoids, trapezius
Set-up: Hold a barbell with a narrow, over-hand grip. Your hands should be in front of your quads with your arms extended and chest proud.
Action: With your chest lifted, pull the bar up leading with your elbows. When it reaches your chest, hold momentarily and lower.Repeat.
Top tip: If you don’t have the option of using a barbell, try a set of dumbbells!
Alternating front raise
TARGET MUSCLES: Anterior deltoids
SET-UP: Hold a dumbbell in each hand and stand with your feet hip-width apart.
ACTION: Slowly raise one arm directly out in front of you. When it reaches shoulder height or slightly higher, slowly lower it back to the start position and raise the opposite arm. Continue alternating arms until the same reps are completed on either side.
TRAINER’S TIP: Keep your elbows and knees slightly bent; this will help absorb the impact.
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