SHOULDERS WORKOUT
ROUND MOUNDS
Photography by Jason Ellis
Dual Sets for Cannonball Delts
The shoulders provide a wide range of arm motions via the front, rear and outer heads. Developing the heads equally is important, and so is maintaining deltoid flexibility. The following dual workouts feature exercises specifically designed to promote a wide range of shoulder motions. The first routine utilizes a stretch cord, while the second set features dumbbells. Perform shoulder workouts every other day, alternating between the stretch cord and the free weights.
REAR DELTOIDS
Military Presses
Stand grasping the handles of a stretch cord palms out by shoulders, with the middle of the cord under the feet. Proceed to press arms overhead. Pause, then return to starting position. Perform 10 repetitions.
OUTER DELTOIDS
Lateral Raises
Stand grasping the handles of a stretch cord palms down by sides, with the middle of the cord under the feet. Proceed to raise arms out to sides until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.
FRONT DELTOIDS
Alternate-Arm Front Raises
Stand grasping the handles of a stretch cord palms back by sides, with the middle of the cord under the feet. Proceed to raise the left arm out in front until parallel to the ground. Pause, then return to starting position and next raise the right arm. Perform 10 alter-nating repetitions with each arm.
OUTER DELTOIDS
Upright Rows
Stand grasping the handles of a stretch cord palms back in front of the waist, with the middle of the cord under the feet. Proceed to pull hands up to shoulder height, extending elbows out to sides. Pause, then return to starting position. Perform 10 repetitions.
FRONT DELTOIDS
Double-Arm Front Raises
Stand grasping the handles of a stretch cord palms back by sides, with the middle of the cord under the feet. Proceed to raise arms out in front until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.
REAR DELTOIDS
Military Presses
Stand grasping dumbbells palms out by shoulders. Proceed to press arms overhead. Pause, then return to starting position. Perform 10 repetitions.
OUTER DELTOIDS
Lateral Raises
Stand grasping dumbbells palms down by sides. Proceed to raise arms out to sides until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.
FRONT DELTOIDS
Shrugs
Stand grasping dumbbells palms down by sides. Proceed to shrug shoulders up, back and around to starting position. Perform 10 repetitions.
FRONT DELTOIDS
Double-Arm Front Raises
Stand grasping dumbbells palms back by sides. Proceed to raise arms out in front until parallel to the ground. Pause, then return to starting position. Perform
10 repetitions.
FRONT DELTOIDS
Alternate-Arm Front Raises
Stand grasping dumbbells palms in by sides. Proceed to raise the left arm out in front until
parallel to the ground. Pause, then return to starting position and next raise the right arm. Perform 10 alternating repetitions with each arm.
REAR DELTOIDS
Bent-Over Raises
Bend over grasping dumbbells close together in front of knees, with legs bent at 90 degrees. Keeping the upper and lower bodies stationary, proceed to raise weights out to sides. Pause, then return to starting position. Perform 10 repetitions.