SHOULDERS WORKOUT

PRIZE DELTS!

Photography by Keith Munyan

A Set for Size & Strength

Your shoulder is the joint that permits the arm to move in a wide range of motions. The three deltoid heads, front, rear and outer, combine to form this complex area. You need to develop all three for symmetry’s sake and injury avoidance. The following dumbbells and barbell routine hits all three deltoid heads, as well as the trapezius muscles which bridge the neck and shoulders. A few exercises which are similar, using either the dumbbells or barbell, are the best shoulder builders. Use a weight poundage you can handle without strain. The last thing anyone needs is to suffer an injury while weight training. And of course warm up first.

Military Barbell Presses
(FRONT & OUTER
DELTOIDS )

Stand grasping a barbell at the top of the chest with hands wider than shoulder-width apart. Keeping the head up and back straight, proceed to press the bar overhead. Pause, then lower to starting position. Perform eight repetitions.

Military Dumbbell Presses
(FRONT & OUTER DELTOIDS )

Stand grasping dumbbells palms out above shoulders. Keeping the head up and back straight, proceed to press the weights overhead. Pause, then lower to starting position. Perform eight repetitions.

Single-Arm Dumbbell Raises
(REAR DELTOIDS )

Stand grasping dumbbells palms back in front of thighs. Proceed to raise the left
arm out until parallel to the floor. Pause, then lower to starting position and next raise the right arm. Perform eight alternating repetitions with each arm.

Lateral Dumbbell Raises
(OUTER DELTOIDS)

Stand grasping dumbbells together in front of the chest, with arms bent at 90-degree angles. Proceed to raise the weights out to sides until upper arms are parallel to the floor. Pause, then lower to starting position. Perform eight repetitions

Barbell Upright Rows
(FRONT DELTOIDS & TRAPEZIUS)

Stand grasping a barbell palms down in front of thighs. Proceed to pull the bar up to chin level, extending elbows out. Pause, then lower to starting position. Perform eight repetitions.

Dumbbell Shoulder Shrugs
(FRONT DELTOIDS
& TRAPEZIUS)

Stand grasping dumbbells palms in at sides. Proceed to shrug shoulders up, back and down to starting position. Perform eight repetitions.

Dumbbell Upright Rows
(FRONT DELTOIDS & TRAPEZIUS)

Stand grasping dumbbells palms back in front of thighs. Proceed to pull them up to chin level, extending elbows out. Pause, then lower to starting position. Perform eight repetitions.