Training

The World's Biggest Shoulders

Big Ramy's 4 rules to maximize your own delt development.

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DUMBBELL REAR-DELT RAISE

As with lateral raises, Elssbiay maintains a bend in his elbows. Doing the exercise on a bench provides a constant reminder to remove all momentum from the lift—without it, one tends to lift the torso up a few inches to assist in bringing the dumbbells up.

 ELSSBIAY’S SHOULDER WORKOUT 

Seated Dumbbell Press | SETS: 3-4 | REPS: 8–12

Standing Dumbbell Lateral Raise | SETS: 3-4 | REPS: 10-12

Dumbbell Rear-delt Raise | SETS: 3-4 | REPS: 10-12

Shrug* | SETS: 3-4 | REPS: 8-12

*Alternate between barbell and dumbbell versions from week to week.

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