All too often personal trainers and gym enthusiasts ask me what my favorite exercises to develop the shoulders are. This is in particular important if you are training for a physique, bikini, fitness model or bodybuilding show as many of my pro athletes do. So here is a quick shoulder building routine that will have your deltoids popping out of your clothes in no time…
- A1) Unilateral Lean Away Cable Raises: 4 x 12-15 @ 2011, rest 60 seconds
- B1) Standing Military Press: 5 x 8,6,4,4,6 @ 32X0, rest 90 seconds
- B2) Bent-Over DB Rear Delt Raises Pronated Grip: 5 x 8-10 @ 2010, rest 75 seconds
- C1) Standing EZ Bar Cable Upright Row: 4 x 10-12 @ 2011, rest 10 seconds
- C2) Seated DB Lateral Raises: 4 x 10-12 @ 2010, rest 10 seconds
- C3) 30 Degree Prone Cable Rear Delts: 4 x 10-12 @ 2011, rest 120 seconds
An example of how to do A1 correctly can be found in the video below which I shot at the Clean Health Fitness Institute in Chatswood.
In summary the key points to remember in your workout are:
- Follow the tempo and rest periods to the letter, remember the first number is the eccentric (lowering portion of the movement), the second number is the bottom part of the movement (e.g.; hand by the hips on A1), the third number is the concentric (lifting part of the movement) and the final number is the top part of the movement (e.g.; paused at the top on A1.
- When doing lateral raises, always slightly turn the thumb down at the top of the movement, this should be subtle and not a full internal rotation of the shoulder joint.
- When doing the military press, do not jerk the weight back up. Ensure you stop in a contracted and tense position for a full two seconds before pressing it back up; this is designed to take momentum out of the movement.
- When doing the upright row imagine you are pulling the bar apart throughout the movement, this will engage your shoulders and traps further.
- With the prone lateral raises (C3) ensure the arms are slightly forward when doing them, so in front of you, you do not want them going backwards as you will engage too much lats.
Now go forth and grow those boulders!
Founder & Head Coach | Clean Health Fitness Institute
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