PURPOSE OF EXERCISE: To develop the rear deltoids by isolating and flexing the rear deltoid when reaching the top position of the Cable Lateral movement. EXECUTION: (1) Sitting on a stool or low bench, take hold of a handle attached to a floor-level pulley in such a way that your arm is fully extended across […]

PURPOSE OF EXERCISE: To focus the work on the side delt head. This movement, which was a favorite of Sergio Oliva’s, helps bring out definition in the shoulders, and works the rear and front heads as well. EXECUTION: (1) Stand upright, with your arm down beside you, holding on to a handle attached to a […]

PURPOSE OF EXERCISE: To work the outside head of the deltoid and, to a lesser degree, benefit the front and rear heads. Doing One-Arm Laterals with a cable and floor pulley gives you two advantages: It allows you to isolate first one side of the body, then the other; and the cable provides constant tension […]

PURPOSE OF EXERCISE: To develop the outside head of the deltoid, with secondary benefit to the front and rear heads. EXECUTION: (1) Take a dumbbell in each hand, bend forward slightly, and bring the weights together in front of you at arm’s length. Start each repetition from a dead stop to keep yourself from swinging […]

PURPOSE OF EXERCISE: To use a heavier than normal weight, or to continue to do repetitions of shoulder presses after reaching a point of failure; to develop additional deltoid strength.This is a Cheating Principle exercise.You can use it in power training to lift abarbell that you would normally find tooheavy to use for strict Shoulder […]

PURPOSE OF EXERCISE: To train front and side deltoids. Doing Presses on a machine helps you do the movements very strictly, and allows you to avoid cleaning a weight if you have some sortof physical problem. Also, you can letthe weight come down much lower,which gives you extra stretch in yourfront delts. There are any […]

PURPOSE OF EXERCISE: To train the front and side deltoids and build total body density and power. Cleaning a weight is a method of lifting a barbell from the floor to the starting position of the Military Press. The Clean and Press is an important exercise that starts off with a lot of leg movement […]

PURPOSE OF EXERCISE: To train the front and side deltoids. This is the granddaddy of shoulder exercises. When done from a seated position the movement will be stricter than when standing. EXECUTION: (1) From a sitting or standing position, grasp a barbell with an overhand grip and hold it at shoulder level, palms underneath for […]

BEHIND-THE-NECK PRESSES PURPOSE OF EXERCISE: To train the front and side deltoids. Any pressing movement involves the triceps as well. EXECUTION: You can do these PresseS standing, but I prefer doing them sitting, since it makes the movement stricter. (1) Either lift the barbell overhead and set it down on your shoulders behind your head […]

BEHIND-THE-NECK PRESSES PURPOSE OF EXERCISE: To train the front and side deltoids. Any pressing movement involves the triceps as well. EXECUTION: You can do these Presses standing, but I prefer doing them sitting, since it makes the movement stricter. (1) Either lift the barbell overhead and set it down on your shoulders behind your head […]