I've been getting lots of emails from both guys & ladies asking for tips on shoulder training. I'm not surprised--full, round delts create the illusion of a smaller waist and look fantastic in a tank top...besides, if you're a lady who plans on competing in figure at some point, shoulders that pop are a necessity, not an option.

The following exercises are ones that have helped me build my shoulders. Remember to start with compound movements (the presses) and end with isolation exercises. Focus on working the more developed parts of your delts last, allowing to hit the lagging parts while you still have plenty of strength and energy.

1. Seated Shoulder Presses are a great compound movement that is meant to be performed with a heavy weight, either using dumbbells or a barbell. Presses will put size on your entire shoulder, especially targeting the medial deltoid.

2. Arnold Presses are a variation of dumbbell presses that I personally love due to the fact that I feel them in my anterior deltoid as much as my side delts. I highly recommend starting your workout with this movement if you feel that your front delts are your weak point.

3. Upright Rows are a good way to target the medial head of your shoulders while also working the trapezius muscle. Try varying your grip on the barbell to feel this exercise in slightly different areas of your delts, and don't be afraid to go HEAVY.

4. Lateral Raises are probably a staple in your routine by now...if not, they should be! I like performing this exercise toward the end of my workout, as a finishing movement. Try using cables instead of dumbbells, squeezing on the bottom portion of the exercise to really feel the burn.

5. Rear Flyes will target the rear delts. This movement may be done with dumbbells while bending forward at the waist, with cables (in the same manner), or utilizing the designated machine. It's a good idea to go slightly lighter with this exercise to really target the posterior deltoid, as heavier movements will result in the recruitment of supporting back muscles.

6. Front Raises are a must for those of us with less than perfect anterior deltoids. These are done in the same manner as lateral raises, except to the front. I recommend performing this exercise on an incline bench. You'll find the need to use lighter dumbbells, but will really feel the front of your shoulder doing all the work.


Your set & rep scheme may vary to keep both your mind and your muscles guessing. Remember to go as heavy as possible on your compound movements to build size. And of course, if your diet is less than ideal for building muscle, no exercise will do the trick...so click around the recipe section and be sure to EAT plenty of quality food!! ;o)

Labels: Training Tip