|
IN STORES NOW
Click Here To See This Month's Issue
|
Wide Appeal
The perfect V-taper starts at the top, with thick and impressively wide delts. Build yours with this five-pronged workout, designed to maximize your shoulder size from all angles.
Exercises
Standing Barbell Press
Targets: All three delt heads
Start: Load a barbell set just below shoulder height in a power rack and stand in front of it. Grasping the bar with both hands just outside shoulder width, dip at the knees and step forward so the bar rests across your upper chest. Extend your knees to clear the bar of the supports and step back into a sturdy upright position, feet placed shoulder-width apart.
Action: Keeping your lower back slightly arched, in a smooth, strong motion, press the bar straight up to just short of elbow lockout. Squeeze, then lower the bar under control to the top of your chest. Repeat for reps.
Dumbbell Upright Row
Targets: Anterior (front) and middle delts
Start: With your feet shoulder-width apart, stand erect holding the dumbbells in front of your thighs with a pronated (overhand) grip. Maintain a slight bend in your knees. Keep your head straight and abs tight.
Action: Flex your shoulders and pull the dumbbells straight up toward your chin, bringing your elbows high. Be sure to hold the weights close to your body, keep your torso erect, and maintain the natural curve in your spine during the entire movement. In the top position, your elbows will be high and pointing out to your sides. Pause there for a second before slowly lowering the bar to the start position.
One-Arm Bent-Over Lateral Raise
Targets: Posterior (rear) delts
Start: With a dumbbell in one hand, stand sideways to a flat bench. With your chest up, back flat and knees slightly bent, bend over at the waist until your torso is just about parallel with the floor, placing your nonworking hand on the bench for balance. Let the working arm hang directly beneath you with your arm slightly bent.
Action: Keeping your arm slightly bent, powerfully raise the weight up and out to your side until your upper arm is about parallel with your torso. Squeeze, then slowly lower your arm back to the start position and repeat.
Leaning Dumbbell Lateral Raise
Targets: Middle delts
Start: Grasp a sturdy object, such as a support pole or a power rack, with a dumbbell in your free hand. Step up close to the base of the support, feet together, so your torso is at an angle to it. Let the dumbbell hang straight down toward the floor.
Action: Holding a slight bend in your arm throughout, raise the dumbbell up and out to your side, squeezing your delt at the top. Slowly lower the weight to a point just before the start position (thus maintaining some tension in the working muscle) and repeat. When you complete all reps with one arm, switch and do all reps for the other arm. That's one set.
Alternating Dumbbell Front Raise
Targets: Anterior delts
Start: Stand holding dumbbells in each hand directly in front of your thighs. Keep your abs tight and chest up.
Action: With your elbows just slightly bent throughout, raise one dumbbell in front of you just above parallel to the floor. Pause, then lower it to the start and repeat the movement with the other arm. Once each side equals one full repetition.
