As tempting as it is to quit thinking and start lifting when chasing muscle, the fact is your shoulders will come up a whole lot better if you train them cleverly. No need to attain a degree in anatomy. Just recognising that your delts have three heads – anterior, medial and posterior – and giving each head roughly equal attention will deliver the sleeve-stretching results you covet.
Do 3-4 sets of these moves, aiming for 8-12 reps each time. Rest 60 seconds between sets.
1. Front Raise Into Lateral Raise
For anterior and medial heads
Grab a dumbbell in each hand and stand tall. Raise the weights straight out in front of you, then .ower. Now raise them out to your sides. Lower. Alternate for the 8-12 reps – per move, sunshine.
2. Dumbbell Arnold Press
For all three heads
Hold a dumbbell in each hand at your shoulders, palms facing you. Push the weights up, turning your wrists so your palms move to a neutral position and finally to facing outwards upon lockout overhead.
3. Reverse Fly
For posterior head
Bend forward from the hips, brace your core and, keeping your arms more or less straight, draw the weights up to shoulder height using no momentum. Pause for a second. Lower.
