Category Archives: Shoulders

PURPOSE OF EXERCISE: To work the rear and side deltoids. This exercise was often recommended by France’s Serge Nubret, and will work wonders for both your rear and side deltoids. It should be done only with a moderate weight and performed very strictly. EXECUTION: Preferably, you should use an abdominal board set at an angle. […]

PURPOSE OF EXERCISE: To work the rear head of the deltoids. By using cables, you get a slightly longer range of motion with continuous resistance throughout the movement. This is one of Franco Columbu’s favorite rear deltoid exercises, and his rear delts are fantastic. EXECUTION: (1) Using two floor-level pulleys, take a handle in each […]

PURPOSE OF EXERCISE: To develop the rear deltoids. EXECUTION: (1) Stand with a dumbbell in each hand. Bend forward from the waist 45 degrees or more, letting the dumbbells hang at arm’s length below you, palms facing each other. (2) Without raising your body, lift the weights out to either side of your head, turning […]

PURPOSE OF EXERCISE: To isolate andwork the rear head of the deltoids.By bending over while executing aLateral, you force the posterior head ofthe deltoids to work more directly.Doing them seated allows you to do astricter movement than when standing.   EXECUTION: (1) Sit on the end of abench, knees together, and take adumbbell in each […]

PURPOSE OF EXERCISE: To develop the front head of the deltoids. This exercise not only works the front head of the deltoids through its entire range of motion, but also involves the traps during the top of the movement. It can be done either standing or sitting. EXECUTION: Stand with a dumbbell in each hand. […]

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 […]