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Build Big Round Delts That Make Your Good Lifts Even Better

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6: Reverse Machine Fly:
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

A lot of people think they hit their rear delts enough on their back days, but I think it’s important to do a little more work because the rear delts are a highly neglected area. Your shoulders look rounder and thicker when you have big rear delts.

For this exercise, keep your elbows fairly straight and parallel to the ground. Squeeze the heck out of your delts.

7: Barbell Shrug:
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Pile up the weight and start shrugging! Shrugs are usually a strong movement for most people. I like to use straps because my grip fatigues by the end of the workout. Use a slight pause at the top for peak contraction.

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