Get Bigger and Stronger Delts with These Exercises
Get Strong Shoulders with These Workout Tips
These full-blast workout routines focus on the three parts of your deltoids, resulting in stronger, bigger shoulder muscles. If you want cannonball delts, grab your weightlifting gloves
and get to work with these dumbbell exercises for shoulders!
For each of these moves, you should use an amount of weight that results in muscle failure by the specified reps. Before beginning any of these workouts, warm-up for ten minutes and stretch your muscles.
The Front Delt
Start by doing three sets of ten overhead presses, then move into three sets of ten upright rows. Next, do three sets of eight front dumbbell raises followed by three sets of ten one-arm machine front raises. Finish off the workout with two sets of ten seated dumbbell lateral raises and two sets of ten standing cable reverse flies. These are all just focusing on one part of the shoulders!
The Middle Delt
Build the middle section of your delts by doing three sets of ten seated dumbbell presses, then three sets of ten overhead presses. Do three sets of eight reps of standing dumbbell lateral raises followed by three sets of eight reps of machine lateral raises. End the workout by using your training grips
to complete two sets of ten reps of bent-over cable lateral raises and two sets of ten front barbell raises.
The Rear Delt Cable Raise
The rear delt cable raise is a great exercise for developing your muscles. Start this heavy-duty shoulder workout with three sets of ten reps of front barbell raises, then do three sets of ten Arnold presses. Next, do three sets of eight bent-over dumbbell lateral raises followed by three sets of ten reverse pec-deck flies. Finish off the workout routine with two sets of ten front cable raises with rope and two sets of ten cable lateral raises.
What are your favorite dumbbell exercises for shoulders and posterior deltoid exercises? Share your best tips for getting ripped delts with our readers in the comments section below!