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| Side Dumbell Lateral Raises will help give you that circular shaped delt that everyone wants. You can perform these sitting up or standing. To begin, you need two dumbells, start with low weight. Now standing up have them to your sides, and raise your arms up fully extended, and still to your side untill they are parallel to the ground. Then lower them slowly back to your side. Now if you were sitting down on a bench, have the dumbells underneath the bench a little and then raise them the same way and lower them back down and repeat. | Barbell Lateral Raises are along the same lines as the dumbell leteral raises but a little different. First off, instead of using dumbells you will now be using a barbell. Grab the bar with an overhand grip about shoulder's length apart infront of you. Then with the bar a little lower then your waist pull it up to your chin forcing your elbows to point upwards and have the bar touch your chin. Hold for a second and lower very slowly. Make sure that you lower the bar slow and not just let it drop. |
| The Rear Delt Dumbell Raise is not the common of a procedure while working your delts but it is important to work your rear delts. This exercise doesn't require any spotter at all. Just simply take two dumbells, have your torso just about parallel to the ground and keeping your arms straight lift them upwords with your pinky finger leading up. Then lower the weight down slowly to your side and repeat. |
Remember before you work your deltoids to perform atleast one warm-up set, and always have a spotter for the heavier movements such as the military press and the push jerk. With hitting all three of the muscles in the deltoid you will have the nicely shaped, cut and bulked shoulders you always wanted.
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