Shoulder Exercises

Accelerate Your Delt Development

Sculpt your shoulder in no time with this advanced delts routine.

Accelerate Your Delt Development

Nothing completes a physique like a pair of tight and toned delts, and the only way to get them is through dedicated training with exercises that hit all three deltoid heads intensely. Below is a four-exercise routine that'll do just that. You'll work your entire shoulder with a compound, multijoint exercise, then focus on each head with two isolation moves - the incline barbell front raise and the incline straight-arm rear delt raise - that'll burn like crazy and make you look great!

Incline Barbell Front Raise

Start: Holding a barbell with an overhand grip, lie facedown on an incline bench set at a 45-degree angle, keeping your feet flat on the floor and your legs straight so you straddle the seat. If it's more comfortable, place your knees on the seat with your feet together. Press your chest against the bench with your chin above the top of the bench. Allow the barbell to hang straight down toward the floor in the start position.

MOVEMENT: Keeping your arms straight with just a slight bend in your elbows, lift the bar in front of you until your arms are just above parallel to the floor. Hold for a count, then slowly lower to the start position.

TIPS>> For a different feel, vary your grip width on the barbell from set to set.>> Avoid looking up; keep your eyes focused a few feet in front of you to avoid neck strain.

Incline Straight-Arm Rear Delt Raise

Start: Again, lie facedown on an incline bench with your feet on the floor or knees up on the seat, this time holding a dumbbell in each hand. With your head straight and chin above the top of the bench, allow your arms to hang straight down toward the floor. Rotate your wrists, supinating your wrists until your palms face forward.

MOVEMENT: Keeping your arms as straight as possible, raise the dumbbells up and behind you in an upside down V-formation, going as high as possible without lifting your body off the bench. Hold and squeeze, then lower to the start and repeat.

TIPS>> Keep your arms completely straight. Bending your elbows will transfer much of the emphasis to the triceps.>> If necessary, bring your knees onto the seat of the bench, keeping them together.

ExerciseSetsRepsOverhead Dumbbell Press46, 10, 15, 20Incline Barbell Front Raise310, 12, 15Seated Alternating Dumbbell Lateral Raise46, 10, 15, 20Incline Straight-Arm Rear Delt Raise310, 12, 15