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Build Big Round Delts That Make Your Good Lifts Even Better

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2: Arnold Press:
Warm-up set: 1 sets of 6 reps
Working sets: 3 sets of 6 reps
Rest: 1-2 minutes between sets

Set the incline bench pretty high when I do this exercise. If you like to use less incline, that’s totally fine. The Arnold press can help you add a lot of power and size to the front delt, which is perfect because that muscle seems to be a place where many people are lacking. Round shoulders are great because they show off the width of your body and make your arms look fully developed.

3: Single-Arm Incline Lateral Raise:
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

The focus of lateral raises is the squeeze and control. Don’t just throw the weight up; control the movement through the entire range of motion. Squeeze the shoulder on the way up. On the way down, keep tension on the delts by stopping before your arm rests against your body.

Because you can’t use any momentum and you keep tension on the muscles for so long, you may have to use lighter weight. That’s fine. Don’t worry about how big the dumbbell is. Worry about keeping your shoulder contracted throughout the whole exercise.

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