Shoulder Training

A well developed set of deltoids will look good in tank tops, t-shirt, dress shirts, no shirt, etc... They look good from the front, back, and every other angle. A V-taper and wide shoulders are synonymous with superheroes and athletes. I remember back in the 80's when padded shoulders were a fashion trend. Coats, jackets, and shirts could be purchased with built in shoulders. Even as a teen of that era, I thought that was silly.

Shoulder development is all about balance, you must address the weak links first. In general, the rear deltoids is often underdeveloped in most trainees due to their overemphasis on bench pressing exercises and an under emphasis on pulling exercises.
The following shoulder routine prioritizes the rear and middle head of the deltoid along with all the supporting muscles.


Perform the following routine twice per week for 3-4 weeks.

A1) Standing One-Arm Cable Rear Delt Fly w/rope (2011)
4 x 20,15,12,10 reps, rest 10 seconds
A2) Standing One-Arm Shoulder Press, Pronated (20X1)
4 x 8-10 reps, rest 90 seconds

B1) Standing DB Lateral Raise (2010)
3 x 12-15 reps, rest 10 seconds
B2) Cable Upright Row w/EZ bar handle (2011)
3 x 10-12 reps, rest 90 seconds

C1) Standing DB Shrugs (2011)
3 x 20-25 reps, rest 10 seconds
C2) Standing Cuban Press (2020)
3 x 12-15 reps, rest 90 seconds

Erick Minor