🔥Shoulder Workout Guide👇

🚨  Barbell/Cable/Dumbbell Front Raise- 4 Sets 8/12 Reps

✅ Exercise details

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius
  • Mechanics: Isolation
  • Force: Push
Barbell/Cable/Dumbbell Front Raise
Barbell/Cable/Dumbbell Front Raise

✅ Starting position

  1. Sit on a bench that is inclined at 45 degrees with a dumbbell in each hand.
  2. Allow the dumbbells to hang straight down by your sides.

✅ Execution

  1. Keeping your elbows slightly flexed, exhale as you raise the dumbbells forward and upward in a semicircular motion until they are way above the height of your shoulders.
  2. Hold for a count of two.
  3. Slowly lower the dumbbells to the starting position in a controlled manner.
  4. Repeat.

🚨 Seated Face Pulls – 4 Sets (increase weight each set)

Seated Face Pulls - 4 Sets
Seated Face Pulls – 4 Sets
  • Grasp the ends of the rope with a palms-down grip. Sit with your back straigh. Your arms should be fully extended in front of you.
  • Lift your elbows and bend them as you pull the rope towards your face. Your upper arms should be parallel to the floor.
  • Hold the contracted position for a second or two, then come back slowly to the starting position. Again your torso should remain stationary as perform the movement.
  • Repeat until you complete the reps in your set.

🚨 DB Shoulder Press – 4 Sets (increase weight each set)

DB Shoulder Press - 4 Sets
DB Shoulder Press – 4 Sets
  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Triceps Brachii, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

✅ Starting position

Sit up straight on a bench, holding a barbell at chest height with a pronated (overhand) grip. Your hands should be a little wider than shoulder width apart.

✅ Execution

  1. Exhale as you push the barbell straight upward.
  2. At the top of the movement, shrug your shoulders to raise the barbell even higher.
  3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
  4. Repeat.
Delts workout
Delts workout

Comments and tips

  • Do not lock your elbows out.
  • Move your head out of the way of the bar by rocking your body slightly forward as the bar ascends and slightly backward as the bar descends.
  • Keep your back straight and head facing forward; don’t look up.
  • Contract your core to stabilize your torso.
  • Keep your elbows a little forward, not directly out to the sides.
  • Overhead presses are great for building functional upper-body strength. The seated barbell overhead press variation takes your legs out of the equation, which better isolates your shoulders and reduces your potential to cheat.
  • If lifting very heavy, use a bench with a back support and rack. The angle of the back support should be a little less than vertical.

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