None of the fluff, all of the facts. The only exercises you need to do for round and full shoulders that would make Arnold proud.
Exercise, fitness and building muscle is now more complicated than ever. With hundreds if not thousands of exercise variations and people purporting to have ‘the best’ exercise for any particular goal, we learn to just go back to the basics.
It worked in the good old days for the likes of Arnold Schwarzenegger and Slyvester Stallone, why mess with it.
So here are the five classic exercises you need to master to possess cannonball deltoids.
1. Dumbbell Shoulder Press
Why?
There is nothing more staple for shoulder development than the classic shoulder press. Arnold Schwarzenegger even created his own version which includes a twist, aptly named the Arnold Press.
Dumbbells are chosen over classic bar presses, due to the unilateral isolation benefits of single arm movements.
How?
Holding a dumbbell in each hand, place them with palms facing out, in line with each shoulder. Push the dumbbells straight up over your head until they meet at full extension, then after a moment’s pause, slowly lower them back to your starting position.
Sets and Reps?
3 to 4 sets of 6 to 12 reps.
How Often? Once per week.
2. Front and Lateral Raises (Supersetted)
Why?
Because nothing shapes and hits the deltoids better than combining front and lateral raises.
How?
Have two sets of dumbbells ready, a heavier one for the side raises, and lighter for the front. With a slight bend in the knees and elbows, raise two dumbbells to the side until your hands are slightly above the parallel to the ground point, then lower slowly. Once the set repetitions are completed, grab the lighter dumbbells and perform the same movement, this time to the front of your body as opposed to the side.
Sets and Reps?
3 sets of each, with a minimum of 8 reps and a maximum of 15.
How Often?
One to two times per week.
3. Barbell Shrugs
Why?
The penultimate trap builder. There really is no other way.
How?
Grabbing a barbell with a shoulder width grip, let your arms hang and the bar almost rest along your thighs. Then literally shrug your shoulders straight up and down to raise and lower the resistance.
Sets and Reps?
3 sets of 8-12 reps.
How Often?
Up to twice per week.
4. Barbell Push Press
Why?
Easy to learn, uses the whole body and develops explosive power which will benefit other exercises.
How?
With a slightly less than shoulder width grip, grab a barbell and hold it above your shoulders, elbows tight. Slightly bend your knees until you hit the half squat position, and as you extend your knees straight, press the weight over your head to full extension.
Sets and Reps?
Start with a lighter weight and do 3 sets of 12 reps, to ensure good form.
How Often?
Once a week.
5. Rope Face Pulls
Why?
Because not much else will target the rear deltoids in such a precise fashion. Also, it’s very easy to squeeze and focus on the muscle group being used in this exercise, without adding too much weight.
How?
Face a high pulley with a rope attached, and, whilst leaning back slightly, pull the rope toward your face, splitting your hands as you get to your face. Pull the rope as far back as you can, keeping your upper arms in a parallel to ground position.
Sets and Reps?
4 sets of 12 to 15 reps.
How Often?
Twice per week.