Supersize your deltoids | MuscleTech


Remember to consult your doctor before starting any diet and exercise plan. The shoulders are a very important component of the perfect physique. The right size and proportion can make you look wider, stronger, and your arms bigger. However, good shoulder development takes time and requires a lot of hard work and consistency with your efforts. The shoulder muscles are made up of three heads so they require a wide variety of exercises in order to realize their full potential for both overall mass and definition. The following shoulder routine should be completed once a week for maximum training effect. Perform 4 sets of 8-10 reps for each of the following exercises:

1. Barbell Military Press:

To develop the overall mass of the shoulders with special emphasis on the front of the shoulder muscle (anterior deltoid).


  • Sit down on a bench with your back straight and grasp a barbell shoulder-width apart.
  • Slowly press the weight straight up over your head towards the ceiling until your elbows almost lock.
  • Lower the weight slowly back to the starting position and then repeat the movement.

2. Lateral Raises

To isolate the side of the shoulder muscle (medial deltoid).


  • Grasp a dumbbell in each hand, positioned on either side of your body.
  • Maintaining a slight bend in the elbow throughout the entire movement, raise the weight up on your side until the dumbbells are parallel with the floor.
  • Lower the weights slowly back to the starting position without changing the angle at the elbows, then repeat.

3. Bent-Over Lateral Raises

To isolate the rear muscles of the shoulder (posterior deltoid).


  • Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor, keeping your knees slightly bent and back slightly arched.
  • Maintaining your upper body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height.
  • Lower the weights slowly along the same path while maintaining control of the upper body, then repeat.

4. Shrugs

To develop the muscles of the neck, upper inner back (trapezius), as well as the front of the shoulder (anterior deltoid).


  • Grasp a dumbbell in each hand while standing straight, feet apart, with your knees slightly bent.
  • Raise your shoulders as high as you can towards the ears and hold that position briefly.
  • Relax the shoulders and return to the starting position.
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