back it up!

Incredible delts!

Dumbbell drills to muscle up

To make deltoid density a reality, you must use your heads; all three of them. Shoulders are comprised of rear (posterior), front (anterior) and outer (lateral) heads. While your natural clavicle width was largely determined by genetics, adherence to a proper resistance program can provide you with impressive shoulder muscle.

Dumbbells in particular work well for shoulder development. The exercises in the following routine isolate the three deltoid heads, encouraging strength and size increases. When performing the various repetitions, you can feel the different heads of the shoulder working. Perform each repetition slowly, and use weights you can handle without strain. One or two sets of eight to 10 reps work best for most men.

OUTER DELTOIDS
Standing Side Laterals
Stand grasping dumbbells palms in at sides. Keeping arms straight, proceed to raise them out to sides until parallel to the ground. Pause, then lower to starting position.

FRONT DELTOIDS
Standing Straight-Arm Raises
Stand grasping dumbbells palms in at sides. Proceed to raise arms out in front of you. Pause, then lower to starting position.

FRONT DELTOIDS
Seated Alternate Straight-Arm Raises
Sit grasping dumbbells palms in at sides. Proceed to raise the left arm up until parallel to the ground. Pause, then lower as the right arm rises.

OUTER DELTOIDS
Seated Palms Out Presses
Sit grasping dumbbells palms out by the sides of the head, with arms bent at 90-degree angles. Proceed to press weights overhead. Pause, then lower to starting position.

REAR DELTOIDS
Seated Bent-Over Raises
Sit grasping dumbbells palms in at sides. Bend over until the weights are lower than the knees. Then proceed to raise weights out to sides until arms are parallel to the ground. Pause, then lower to starting position.