BOLD shoulders!

 

Stretch Cord Drills for Dynamite Delts

Utilizing heavy weights isn’t the only path to powerhouse shoulders. A simple, portable stretch cord provides a similar muscle pump, and can be performed anytime, anywhere. Some cord sets include light, medium and heavy tubing, mimicking light, medium and heavy weights. Illustrated here are a variety of exercises hitting the front, rear and outer deltoid heads. Shock your shoulders twice weekly.

Photography by Jason Ellis

Lateral Raises
Stand grasping the handles of a stretch cord palms in in front of thighs, with the middle under both feet. Proceed to raise arms out to sides until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

Front Raises
Stand grasping the handles of a stretch cord palms back in front of thighs, with the middle under both feet. Proceed to raise arms up in front until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

Upright Rows
Stand grasping the handles of a stretch cord palms back in front of thighs, with the middle under both feet. Proceed to raise hands up under the chin, extending elbows out to sides. Pause, then return to starting position. Perform 10 repetitions.

Single-Arm Rows
Bend over grasping the handle of a stretch cord in the right hand in front of you, with the cord under the right foot. Keeping the left hand on the left knee for support, proceed to pull the handle back until the arm is bent at a 90-degree angle. Pause, then return to starting position. Perform 10 repetitions, then switch the cord to the left hand for another set.

Overhead Raises
Stand grasping the handles of a stretch cord palms back in front of thighs, with the middle under both feet. Proceed to raise arms up in front until overhead. Pause, then return to starting position. Perform 10 repetitions.

Military Presses
Stand grasping the handles of a stretch cord palms out above shoulders, with the middle under both feet. Proceed to extend arms overhead. Pause, then return to starting position. Perform 10 repetitions.