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Ultimate shoulder workout

I’m a bit obsessed with making sure I work all parts of my shoulders when I’m weight-training. So these are the exercises I do on a weekly basis as part of my training.


Shoulder press – working the side and front deltoids. I use dumbbells because they allow the muscles to move in their natural plane. Don’t lock your elbows otherwise you reduce the resistance on your shoulder muscles and place stress on the joint.

Side lateral raise – works the side deltoids. I prefer to use the cables for this, but if someone’s hogging them then I use dumbbells. You’ll probably have to use lower weights for this one. Lift the weights out to  shoulder height, but keep your elbows bent.

Front raise – hits the front delts. To be honest, I often forget this one but it is good. Either with dumbbells or the cables, or even a circular plate. Again, keep your elbows slightly bent.

Upright row – ooh I love this one. It works the front and side delts and traps. Go for a low cable or dumbbells, hold at the top of the movement.

Rear delt raise – do this at the end of the session as they’re used mostly during back movements so get more work on a regular basis anyway.


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