Developing cannonball-sized shoulders is a goal of every bodybuilder, but few are willing to put in the work to achieve it. Furthermore, because of overtraining and various exercises that are destructive to the shoulder joint, shoulder injuries are common in bodybuilding and keep athletes out of the gym for extended periods of time. The deltoids are three separate muscles which need to be trained with both heavy compound movements and isolation exercises to achieve their growth potential.
Barbell Military Press
Step 1
Load weight onto a barbell that is racked at chest height.
Step 2
Step underneath the barbell, bending your knees so that the bar rests against the top of your chest, gripping the bar with both hands spaced slightly wider than shoulder-width. Extend your legs, lifting the bar of of the supports. Step backward to give yourself room, and position your feet shoulder-width apart.
Step 3
Inhale and engage your core. Then, keeping your knees slightly bent, exhale and press the barbell toward the ceiling. Do not use your legs to assist with the press.
Step 4
When your arms are almost fully extended, inhale and slowly lower the bar back down to the top of your chest. Do three sets of eight to 12 repetitions.
Dumbbell Front Raise
Step 1
Stand with your feet slightly wider than hip-width apart, a dumbbell in each hand, and your arms at your sides.
Step 2
Inhale and engage your core. Then, exhale and slowly raise both dumbbells directly in front of you, keeping your arms straight. You can hold the dumbbells with either a palms-down or a palms-in grip.
Step 3
Pause briefly once the dumbbells are directly in front of your face. Slowly lower the dumbbells down to the starting position. Do three sets of eight to 12 repetitions.
Dumbbell Lateral Raise
Step 1
Stand with your feet slightly wider than hip-width apart, a dumbbell in each hand, and your arms at your sides.
Step 2
Inhale and engage your core. Then, exhale and slowly raise both dumbbells directly out to the sides, keeping your arms straight and your palms facing the floor. Raise the dumbbells until they have cleared the top of your shoulders.
Step 3
Pause briefly at the top of the lift. Then, slowly lower the dumbbells down to the starting position. Do three sets of eight to 12 repetitions.
Seated Bent-Over Rear Delt Raise
Step 1
Sit near the end of a bench with your feet flat on the floor in front of you, your legs and feet together, and a pair of dumbbells on the floor behind your calves. Bend forward at the waist and grab the dumbbells.
Step 2
Engage your core, exhale, and pull the dumbbells upward and outward. Keep your elbows slightly bent, raising your elbows as high as you can toward the ceiling.
Step 3
Pause briefly at the top of the lift, lift and then slowly lower the dumbbells down until they are approximately 1 inch off of the floor. Do three sets of eight to 12 repetitions.
Tips and Warnings
- Concentrate on lifting the weights with your shoulder muscles. Establishing a mind-muscle connection can increase the workout you give your muscles. When performing front and lateral raises, don't lower the dumbbells all the way down to your sides in between repetitions. Instead lower them to approximately 4 inches from your hips. Doing this will keep tension on the shoulder muscles throughout the entire exercise.
Things You'll Need
- Barbell
- Weight discs
- Dumbbells
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