Boulder Shoulder Work

Barbell Usage

Increasing the size of the deltoid muscles requires a combination of compound and isolation exercises that target all three heads of the deltoids: anterior (front), lateral (side), and posterior (rear). Here's a variety of shoulder workouts using a barbell to help you achieve that:

Note: Before starting any new workout routine, it's important to ensure you have proper form and technique to prevent injury. If you're new to weightlifting, consider consulting a fitness professional or trainer to guide you.

**Compound Focus This workout focuses on compound movements that engage multiple muscle groups, including the deltoids.**

Barbell Overhead Press (Standing Military Press):

• • 4 sets x 8-10 reps

  • Rest: 2-3 minutes between sets

  • Use a grip slightly wider than shoulder-width. Press the barbell overhead while keeping your core engaged and maintaining a neutral spine.

Barbell Upright Rows:

• • 3 sets x 8-10 reps

  • Rest: 1-2 minutes between sets

  • Hold the barbell with a narrow grip, and lift it towards your chin while keeping your elbows higher than your wrists.

**Isolation and Volume This workout targets individual heads of the deltoids while incorporating higher volume.**

Barbell Front Raises:

• • 4 sets x 10-12 reps

  • Rest: 1-2 minutes between sets

  • Hold the barbell with an overhand grip and raise it to shoulder level in front of you, focusing on controlled movements.

Barbell Lateral Raises:

• • 4 sets x 10-15 reps

  • Rest: 1-2 minutes between sets

  • Keep a slight bend in your elbows and lift the barbell to the sides until it's at shoulder level. Maintain a slight bend in the elbows throughout the movement.

Incline Barbell Push Press:

• • 3 sets x 5-10 reps (strength focus)

  • Rest: 2-3 minutes between sets

  • Similar to the overhead press, but use a slight dip and leg drive to help lift the barbell overhead.

Dumbbells Usage

Dumbbells are versatile and effective tools for building shoulder size and strength. Here are several different shoulder exercises using dumbbells to target all three heads of the deltoid muscles: anterior (front), lateral (side), and posterior (rear).

Note: Just like with the barbell workouts, ensure you have proper form and technique to avoid injury. If you're new to these exercises, consider seeking guidance from a fitness professional or trainer.

Dumbbell Shoulder Press (Seated or Standing)

• 4 sets x 8-10 reps

• Rest: 2-3 minutes between sets

• Press the dumbbells overhead while keeping your core engaged and maintaining a neutral spine. You can do this seated or standing.

Dumbbell Lateral Raises

• 4 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Hold a dumbbell in each hand by your sides and lift them to the sides until they're at shoulder level. Focus on controlled movements.

Dumbbell Front Raises

• 3 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Hold a dumbbell in each hand and raise them in front of you to shoulder level. Keep your arms straight but slightly bent at the elbows.

Dumbbell Rear Delt Flyes

• 3 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Bend at the hips and keep a slight bend in your elbows. Lift the dumbbells to the sides and back, targeting the rear deltoids.

Dumbbell Shrugs

• 4 sets x 10-15 reps

• Rest: 1-2 minutes between sets

• Hold a dumbbell in each hand by your sides and shrug your shoulders towards your ears. Focus on squeezing the traps.

Dumbbell Arnold Press

• 3 sets x 8-10 reps

• Rest: 1-2 minutes between sets

• Start with the dumbbells at shoulder level, palms facing your body. As you press them overhead, rotate your palms outward, so they end up facing forward at the top.

Dumbbell Bent-Over Lateral Raises

• 3 sets x 10-15 reps

• Rest: 1-2 minutes between sets

• Bend at the hips and keep a slight bend in your knees. Lift the dumbbells to the sides and back, targeting the rear deltoids.

Cable Machine

The cable machine is another excellent tool for targeting the deltoid muscles from various angles and increasing size and strength. Here are several effective shoulder exercises using the cable machine:

Note: As always, prioritize proper form and technique to prevent injury. If you're unfamiliar with these exercises, consider seeking guidance from a fitness professional.

Cable Shoulder Press

• 4 sets x 8-10 reps

• Rest: 2-3 minutes between sets

• Attach a handle to the high pulley, hold it at shoulder level, and press it overhead while keeping your core engaged.

Cable Lateral Raises

• 3 sets x 10-15 reps

• Rest: 1-2 minutes between sets

• Attach a handle to the low pulley, hold it in your hand, and perform lateral raises, lifting the handle to shoulder level.

Cable Face Pulls

• 4 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Attach a rope to the high pulley, and pull the rope towards your face while squeezing your rear deltoids.

Cable Rear Delt Flyes

• 3 sets x 10-15 reps

• Rest: 1-2 minutes between sets

• Attach a handle to the low pulley, hold it in your hand, and perform rear delt flyes by pulling the handle back and outward.

Cable Front Raises

• 3 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Attach a handle to the low pulley, hold it in your hand, and perform front raises by lifting the handle to shoulder level.

Cable Upright Rows

• 4 sets x 10-12 reps

• Rest: 1-2 minutes between sets

• Attach a straight bar to the low pulley, and perform upright rows by lifting the bar towards your chin, keeping your elbows higher than your wrists.

Cable Lateral Raise Variation

• 3 sets x 10-15 reps

• Rest: 1-2 minutes between sets

• Attach a D-handle to the low pulley, stand perpendicular to the machine, and perform lateral raises while holding the handle.

Remember to progressively increase the weight as your strength and comfort levels improve. Also, prioritize proper form over lifting heavier weights. Always warm up before your workouts and cool down afterward and consider including other shoulder exercises to maintain a well-rounded routine.