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12 Minutes to 3D Delts

Use this quick workout to give your deltoid muscles a third dimension.

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dumbbell lateral raise
dumbbell lateral raise

When training the shoulders, everyone does lateral raises and overhead presses. Yet these exercises neglect the most important part of the shoulders: the rear delts. If you neglect the rear delts, your shoulders will look good from the front, but as soon as you start to turn your body, your delts will seem to magically disappear. The solution to your problem is only 12 minutes away.

By training the rear delts, your shoulders will look broad and attractive from any angle. The key is to try to initiate the movement from the deltoids. You won’t be using a full range of motion, so consider a heavier weight. 30 to 40 lb dumbbells should do the trick.

Use this 12-minute routine at the start of your shoulder workouts and at the end of your back workouts, and you’ll have wide and impressive 3D delts in as little as 4 weeks.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 1

Rear Delt Swing

Equipment
Bench, Dumbbells
Sets
4
Reps
20
Rest
60 sec
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