Boost your shoulder strength and definition with this comprehensive workout targeting all three deltoid heads. This session includes five powerful exercises: Cable Rope Face Pulls, Rear Delt Machine Fly, Dumbbell Shoulder Press, Barbell Military Press, and Dumbbell Lateral Raises.
Let’s dive into the techniques, muscles targeted, and the optimal sets and reps for each exercise!!!
1. Cable Rope Face Pulls (Rear Delts)
Muscles Targeted: Rear deltoids, upper back, traps.
Technique:
- Set the cable machine to a high position and attach a rope handle.
- Stand facing the machine, feet shoulder-width apart.
- Grab the rope with both hands, thumbs facing each other.
- Pull the rope towards your face, elbows high and wide.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
Reps and Sets: 3 sets of 12-15 reps
Tips: Focus on squeezing the rear delts and avoid using momentum.
2. Rear Delt Machine Fly
- Sit on the machine with your chest against the pad.
- Grasp the handles with a neutral grip.
- Keeping a slight bend in your elbows, pull the handles apart in a wide arc until your arms are in line with your body.
- Squeeze your shoulder blades together at the peak contraction.
- Slowly return to the starting position.
Sets/Reps: 3 sets of 12-15 reps
Tips: Use a controlled motion to ensure maximum muscle activation.
3. Dumbbell Shoulder Press
Muscles Targeted: Anterior deltoids, lateral deltoids, triceps.
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
- Keep your palms facing forward and your elbows at a 90-degree angle.
- Press the dumbbells overhead until your arms are fully extended but not locked out.
- Lower the dumbbells back to shoulder height.
Sets/Reps: 4 sets of 8-12 reps
Tips: Maintain a straight back and avoid arching during the press.
4. Barbell Military Press
Muscles Targeted: Anterior deltoids, lateral deltoids, triceps, upper chest.
Technique:
- Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back to shoulder height under control.
Sets/Reps: 4 sets of 6-10 reps
Tips: Keep your core tight and avoid leaning back excessively.
5. Dumbbell Lateral Raises
Muscles Targeted: Lateral deltoids, upper traps.
Technique:
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- With a slight bend in your elbows, raise the dumbbells to the side until your arms are parallel to the floor.
- Pause at the top and then slowly lower the dumbbells back to your sides
Sets/Reps: 3 sets of 15-20 rep
Tips: Use a lighter weight to maintain proper form and avoid swinging.
Incorporate these exercises into your shoulder routine to build well-rounded, strong shoulders. Remember to warm up before starting and to stretch afterward to enhance recovery. Happy lifting team!!! 😆
