The three-headed shoulder muscle needs attention from multiple angles to fully develop. The anterior head is best hit with front raises. The middle head is worked via standing and seated lateral raises, while the rear delt is targeted when you do bent-over laterals and certain reverse-flye and row-type motions. While presses primarily work the front head, they do involve all three heads in the lift.
- Momentum is the enemy of a shoulder exercise — control the weights to ensure other muscles don’t take over.
- The latter three exercises can be done in any order; ideally, the sequence should be changed regularly.
WIDE-GRIP UPRIGHT ROW
Start: Stand holding a barbell in front of you with a slightly wider than shoulder-width grip and your arms extended. Bend your knees slightly.
Move: Lift the bar up close to your body, concentrating on your delts, until your upper arms are parallel to the floor. Lower the weight under control — don’t let it drop — to full elbow extension.
SMITH-MACHINE SHOULDER PRESS
Start: Position an adjustable bench to 90 degrees, and place it within the apparatus so that the bar lowers just in front of your face. Grasp the bar outside shoulder-width and unlatch it from the safety supports.
Move: Lower the bar to about chin height, then flex through your shoulders and forcefully press it up. Keep your elbows under the bar during each rep.
ONE-ARM DUMBBELL LATERAL RAISE
Start: Stand holding a dumbbell in your right hand with your arm by your side. Hold onto a solid structure with your left hand for support.
Move: With your elbow fixed in position, lift the weight up until your arm is parallel to the floor, then return to the start. Repeat for reps, then switch arms.
ONE-ARM DUMBBELL FRONT RAISE
Start: Stand holding a dumbbell in your right hand as you did for lateral raises. Start with the dumbbell in front of you, lightly touching your thigh.
Move: Lift the dumbbell straight in front of you until your arm is parallel to the ground. Slowly lower the weight and repeat. Complete all reps, then switch arms.
ONE-ARM BENT-OVER LATERAL RAISE
Start: Lean forward at the waist, place your left hand on a bench for support, and hold a dumbbell in your right hand with your arm extended.
Move: Raise the weight straight out to the side until parallel to the floor. Repeat for reps and switch arms.
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