Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Trifecta Nutrition Vegetarian Shiratake Noodles Stir-fry
    Performance Nutrition

    8 Micronutrients Important for Performance and Where to Get Them

    Sarah fitness transformation from the Trifecta challenge
    Performance Nutrition

    Shifting Your Mindset in 90 Days

    5 Must-know Winter Bodybuilding Nutrition Tips
    Gain Mass

    5 Winter Bodybuilding Nutrition Tips

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    WWE woman wrestler Sasha Banks jumping from the top rope in the squared circle
    Interviews

    Sasha Banks talks WWE Royal Rumble

    McGough Memorial
    News

    The Life of Peter McGough (1949-2020)

    McGough
    News

    Peter McGough, Legendary Bodybuilding Writer, Dies

    Olympia-2019-Roelly-Winklaar-Press-Conference
    News

    Roelly Winklaar is Out of the 2020 Mr. Olympia

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    Overweight male sweating and exercising on a stationary bike
    News

    New Study Proves Exercise Can Reduce Cardiovascular Disease

    Aging man doing bicep exercises to reverse physical decline
    News

    Science Says It’s Possible for Older Adults to Reverse Physical Decline...

    Muscle-And-Fitness-Holiday-Gift-Guide-and-Christmas-Present-Ideas
    Gear

    The M&F 2020 Holiday Gift Guide

    Man applying lotion to his and looking in the mirror
    Features

    The Ultimate Skin Care Guide for Men

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Professional bodybuilder George Peterson posing at Olympia 2020
    IFBB

    George Peterson - 212 Bodybuilding - 2020 Olympia

    Professional-Bodybuilder-Derek-Lunsford-posing-at-Olympia-2020
    IFBB

    Derek Lunsford - 212 Bodybuilding - 2020 Olympia

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Workouts

The Secret to Sexy Shoulders

Get to-die-for delts with these multidirectional moves, demonstrated by IFBB Pro Candice Lewis-Carter.

by Cat Perry
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
dual handle cabel pull
tom corbett
View Gallery

The Secret to Sexy Shoulders

Close gallery popup button
1 OF 5

1 of 5

dual handle cabel pull

tom corbett

DUAL-HANDLE CABLE HIGH PULL

Want to fast-track your upper body into an eye-catching X frame? Whip your shoulders into shape. This workout moves your shoulders through multiple planes using light resistance to target and reinforce one of your most vulnerable joints, giving them strength, agility, and gorgeous cascading cuts no one can miss. IFBB pro Candice Lewis gets her coveted capped delts with these five key moves.WORKS: SHOULDERS, ARMS, COREStand with feet hip-width apart, holding two D-handles attached to a low-pulley cable with your palms facing you.Keeping your posture upright and core engaged, pull cable up until handles reach chin height.Slowly lower cable without letting weight stack touch. Perform two sets of 12–15 reps.Tip: Raise elbows only to shoulders so emphasis doesn’t move to traps.SEE ALSO: Nicole Wilkins’ Shoulders and Arms Workout

2 of 5

barrel raise

tom corbett

STANDING REVERSE-GRIP BARBELL RAISE

WORKS: FRONT DELTOIDS, COREStand with feet hip-width apart and legs and core engaged. Hold a barbell in front of your body, arms extended downward with a reverse grip, palms facing outward.Raise barbell to chin level, keeping arms as straight as possible. Lower barbell to starting position without touching your thighs.Perform two sets of 12–15 slow reps.Tip: Raise bar to a height just before you feel tightness in shoulders. SEE ALSO: Teresa Anthony’s Shoulder Workout

3 of 5

y press

tom corbett

SEATED RAISE TO Y-PRESS

WORKS: FRONT AND LATERAL DELTOIDSSit holding dumbbells at your sides, palms forward.Keep arms straight and lift dumbbells up and out so your arms form a Y. Lower your upper arms until they’re parallel to the floor, elbows bent 90 degrees . Press arms back up to a Y position.Lower back to start, palms still forward.Repeat for two sets of 12–15 controlled reps.Tip: Though seated, do not relax. Keep tension at bottom of movement. 

4 of 5

crossback

tom corbett

REAR-DELT CABLE CROSS-BACK

WORKS: REAR DELTOIDS, CORESit on a stability ball facing a cable crossover machine. Grab left cable with your right hand and right cable with your left hand.With just a slight bend at your elbows, pull and squeeze rear delts downward, opening arms out to form a Y.Return cables to front of body until wrists are in line with shoulders. Perform two sets of 12-15 reps.Tip: Keep eyes focused on “X” in cables, and never cross arms.

5 of 5

single arm lat raise

tom corbett

SINGLE-ARM CABLE LATERAL RAISE

WORKS: FRONT AND REAR DELTOIDSStand facing a cable machine with feet hip-width apart. Grab a D-handle with over-hand grip, palm facing your body. Slowly raise handle out to your side to shoulder height, keeping arm straight.Slowly return handle to start position. Perform two sets of 12–15 reps.SEE ALSO: The Hardest Move You’ve Never Tried: Power Planks

Back to intro

DUAL-HANDLE CABLE HIGH PULL

Want to fast-track your upper body into an eye-catching X frame? Whip your shoulders into shape. This workout moves your shoulders through multiple planes using light resistance to target and reinforce one of your most vulnerable joints, giving them strength, agility, and gorgeous cascading cuts no one can miss. IFBB pro Candice Lewis gets her coveted capped delts with these five key moves.

WORKS: SHOULDERS, ARMS, CORE

  • Stand with feet hip-width apart, holding two D-handles attached to a low-pulley cable with your palms facing you.
  • Keeping your posture upright and core engaged, pull cable up until handles reach chin height.
  • Slowly lower cable without letting weight stack touch.
  • Perform two sets of 12–15 reps.

Tip: Raise elbows only to shoulders so emphasis doesn’t move to traps.

SEE ALSO: Nicole Wilkins’ Shoulders and Arms Workout

STANDING REVERSE-GRIP BARBELL RAISE

WORKS: FRONT DELTOIDS, CORE

  • Stand with feet hip-width apart and legs and core engaged. Hold a barbell in front of your body, arms extended downward with a reverse grip, palms facing outward.
  • Raise barbell to chin level, keeping arms as straight as possible. Lower barbell to starting position without touching your thighs.
  • Perform two sets of 12–15 slow reps.

Tip: Raise bar to a height just before you feel tightness in shoulders. 

SEE ALSO: Teresa Anthony’s Shoulder Workout

SEATED RAISE TO Y-PRESS

WORKS: FRONT AND LATERAL DELTOIDS

  • Sit holding dumbbells at your sides, palms forward.
  • Keep arms straight and lift dumbbells up and out so your arms form a Y. Lower your upper arms until they’re parallel to the floor, elbows bent 90 degrees . Press arms back up to a Y position.
  • Lower back to start, palms still forward.
  • Repeat for two sets of 12–15 controlled reps.

Tip: Though seated, do not relax. Keep tension at bottom of movement. 

REAR-DELT CABLE CROSS-BACK

WORKS: REAR DELTOIDS, CORE

  • Sit on a stability ball facing a cable crossover machine. Grab left cable with your right hand and right cable with your left hand.
  • With just a slight bend at your elbows, pull and squeeze rear delts downward, opening arms out to form a Y.
  • Return cables to front of body until wrists are in line with shoulders.
  • Perform two sets of 12-15 reps.

Tip: Keep eyes focused on “X” in cables, and never cross arms.

SINGLE-ARM CABLE LATERAL RAISE

WORKS: FRONT AND REAR DELTOIDS

  • Stand facing a cable machine with feet hip-width apart. Grab a D-handle with over-hand grip, palm facing your body. Slowly raise handle out to your side to shoulder height, keeping arm straight.
  • Slowly return handle to start position.
  • Perform two sets of 12–15 reps.

SEE ALSO: The Hardest Move You’ve Never Tried: Power Planks

Topics:
  • M&F Hers
  • Shoulders
Author picture
Written by Cat Perry
Also by Cat Perry
9 Yoga Moves to Get Shredded
Hers Workouts

9 Muscle-Building Yoga Poses

8 Unique Exercises for Better Abs and a Stronger Core
Hers Workouts

8 Unique Exercises for a Strong Core

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
Female-Leaning-Showing-Abs
Hers Workouts

The 12-Week Diet Plan to Reveal Your Abs

This three-month plan can help you move toward your ab goals.

Read article
Female runner
Hers Workouts

Top 10 Inner-Thigh Exercises

Incorporate these moves into your leg day training routine.

Read article
All Hers Workouts
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Workouts
  6. /
  7. The Secret to Sexy Shoulders
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.