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THE THREE-HEADED SHOULDER
muscle needs attention from multiple
angles to fully develop. The anterior head is best hit with
front raises. The middle head is worked via standing and
seated lateral raises, while the rear delt is targeted when
you do bent-over laterals and certain reverse-flye and
row-type motions. While presses primarily work the front
head, they do involve all three heads in the lift.
>>
Momentum is the enemy of a shoulder exercise — control the
weights to ensure other muscles don’t take over.
>>
The latter three exercises can be done in any order;
ideally, the sequence should be changed regularly.
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#1 |
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EXERCISE |
SETS
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REPS
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Smith-Machine
Shoulder Press |
3
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15, 12, 10 |
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Wide-Grip Upright Row |
2 |
12 |
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One-Arm DB Lateral Raise |
2 |
10 |
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One-Arm DB Front Raise |
2 |
10 |
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One-Arm Bent-Over DB Lateral Raise |
2 |
10 |
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SMITHMACHINE
SHOULDER
PRESS
START: Position an adjustable bench to 90
degrees, and place it within the apparatus so that the bar
lowers just in front of your face. Grasp the bar outside
shoulderwidth and unlatch it from the safety supports.
MOVE:
Lower the bar to about chin height, then flex through your
shoulders and forcefully press it up. Keep your elbows under
the bar during each rep.
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WIDE-GRIP
UPRIGHT ROW
START: Stand holding a
barbell in front of you with a slightly wider than shoulder
width grip and your arms extended. Bend your knees slightly.
MOVE:
Lift the bar up close to your body, concentrating on your
delts, until your upper arms are parallel to the floor.
Lower the weight under control — don’t let it drop — to full
elbow extension.
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ONE-ARM DUMBBELL
LATERAL RAISE
START: Stand
holding a dumbbell in your right hand with your arm
by your side. Hold onto a solid structure with your
left hand for support.
MOVE:
With your elbow fixed in position, lift the weight
up until your arm is parallel to the floor, then
return to the start. Repeat for reps, then switch
arms.
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ONE-ARM
DUMBBELL
FRONT RAISE
START: Stand holding a
dumbbell in your right hand as you did for lateral raises.
Start with the dumbbell in front of you, lightly touching
your thigh.
MOVE:
Lift the dumbbell straight in front of you until your arm is
parallel to the ground. Slowly lower the weight and repeat.
Complete all reps, then switch arms.
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ONE-ARM BENTOVER
LATERAL RAISE
START: Lean forward
at the waist, place your left hand on a bench for
support, and hold a dumbbell in your right hand with
your arm extended.
MOVE:
Raise the weight straight out to the side until
parallel to the floor. Repeat for reps and switch
arms.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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