Standing Bent-Over Dumbbell Raise (3 sets of 8-12 reps)
Seated Military Press (3 sets of 4-6 reps)
Arnold Shoulder Press (2 sets of 4-6 reps)
Lateral Dumbbell Raise (3 sets of 8-12 reps)
Reverse Machine Fly (3 sets of 8-12 reps)
How do you hit all 3 delts?
What exercises work your rear delts? – Related Questions
How many sets should I do for rear delts?
Grow your shoulders by working your delts
As an added tip, train your rear delts with 10-20 sets per week to maximize growth. This will help ensure that your front and lateral deltoids aren’t the only ones getting all the love!
3 sets of dumbbell shoulder presses at 8-6-6(do military press about every other week).
3 sets of forward lateral raises at 8-6-6.
3 sets of side lateral raises at 8-6-6.
3 sets of rear laterals at 8-6-6.
How do you target all deltoids?
Stand with your feet shoulder-width apart, holding a pair of dumbbells with your palms facing in. Your elbows should be slightly bent. Raise your arms at a 30-degree angle to your body (in a Y shape) until they’re at shoulder level. Pause, then slowly lower the weights back to the starting position.
How do I work all my delts?
Do all 3 of the deltoids flex the shoulder?
All heads of the deltoid work together to produce abduction of the Shoulder Joint. It helps lift the arm front, side, and backward.
Does overhead press work all 3 delts?
The overhead press will absolutely build big shoulders, specifically big front (anterior) delts. I recommend that for a full 3d or ‘capped’ delt look, you also train your side delts and rear delts separately using movements like dumbbell lateral raises, upright rows and face pulls.
Do rear delts need a lot of volume?
The rear delts respond very well to very high volume, so high reps work best. My preferred setup is two sets, one set done for 30-40 reps with as heavy a weight as you can move, and then another set done for 20-30 reps. Drop sets can work very well.
How many reps does it take to grow delts?
Working in the 8- to 12-rep range is generally the best way to add muscle mass to most body parts (the one exception being legs, which respond better to slightly higher reps).
Heavy weights increase the power and strength of your muscles without significantly adding bulk or size, especially for women. This means that everyday physical tasks get easier, and consistent training will increase the amount of weight you can lift. You’ll look stronger, too.
At what age should you stop lifting heavy?
Heavy weights.
Lifting weights is a great way to build muscle strength, but when you’re over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
What is the best delt workout?
The 8 Best Deltoid Exercises
Arnold Press. Start this v-shaping exercise in a standing or sitting position, with your feet hip-width apart.
Here, I show you how to activate and grow your side delts so you build massive shoulders. The delts, for many, are an extremely stubborn muscle group to develop. That said, because of all the pressing we do, most of us have no problem developing our front delts. It’s the side delts where we struggle.
