Shoulder workout: front, side and rear delts in 4 exercises

The shoulder muscle has three parts. The front delts get plenty of work from any pressing. The side delts make the shoulders look wide and need raises. The rear delts balance things out and are trained by pulling apart. A good shoulder workout gives each its share.

The workout

1. Overhead press: 3 to 4 sets of 5 to 8
2. Lateral raise: 3 to 4 sets of 12 to 20
3. Rear delt fly or reverse pec deck: 3 sets of 12 to 20
4. Face pull: 2 sets of 12 to 15

• Standing overhead pressFront delts
• Seated dumbbell pressFront delts
• Dumbbell lateral raiseSide delts
• Cable lateral raiseSide delts
• Reverse pec deckRear delts
• Cable face pullRear delts

Lateral raise tips

• Go light. The side delts are small. Most people can raise far less than they think with good form.
• Lead with the elbows, a little in front of your body, and stop around shoulder height.
• Use higher reps. 12 to 20 per set works well, and the burn is part of the deal.
• Train them often. Side delts recover quickly, so two or three times a week is fine.

Do you need front raises?

Usually not. Bench presses and overhead presses already work the front delts hard. Spend those sets on the side and rear delts instead.

Shoulder workout at home

A pair of dumbbells covers it: seated or standing dumbbell press, lateral raises and bent-over rear delt flys. Pike push-ups work the shoulders with no equipment.

• Bent-over rear delt flyRear delts
• Pike push-upFront delts