Shoulder Training
Everything you need for complete shoulder development.
🎥 Video • 2 min
📖 Read • 2 min
Well-developed shoulders are built by understanding the role of each deltoid head and selecting exercises that match their function. This guide focuses on the side (medial) delts and front (anterior) delts, as the rear delts were covered in the upper back section.
1. Side Delts (Medial Deltoid)
The side delts are the largest portion of the shoulder and contribute most to creating a wider frame. The most effective way to develop them is through a lateral raise.
Lateral raises can be performed with machines, cables or dumbbells, although a seated machine lateral raise is the preferred option due to its increased stability.
Key points:
A stable machine allows you to focus entirely on the side delts without relying on your core for balance.
Avoid using momentum or swinging your body to lift the weight.
Think about raising your arms towards the corners of the room rather than directly out to the side.
Allow your arms to move in a natural sweeping motion for a more comfortable and effective movement pattern.
2. Front Delts (Anterior Deltoid)
The front delts are best trained using a shoulder press performed through the top half of the range of motion.
Limiting the movement to the top half places greater emphasis on the front delts, whereas pressing below approximately 90° of elbow flexion increases the contribution of the side delts.
A machine shoulder press is the preferred option because it provides greater stability and removes the need to lift heavy dumbbells into position, allowing you to focus entirely on the working muscle.
Key points:
Use the top half of the range of motion.
Avoid lowering your elbows below approximately 90°.
Keep your elbows flared throughout the movement.
A slightly wider grip can help maintain the correct elbow position.
Focus on controlled repetitions rather than using momentum.
Key Takeways
✓ Prioritise the side delts to build a wider-looking physique.
✓ A machine lateral raise provides excellent stability and helps minimise cheating.
✓ Raise your arms in a natural sweeping motion rather than directly out to the side.
✓ Train the front delts with a machine shoulder press using the top half of the movement.
✓ Keep your elbows flared and avoid pressing below approximately 90° to maintain emphasis on the front delts.
✓ Train shoulders 2–3 times per week, applying progressive overload while maintaining good technique.
Recommended Exercises
Side Delts: Machine Lateral Raise • Cable Lateral Raise • Dumbbell Lateral Raise
Front Delts: Machine Shoulder Press • Smith Machine Shoulder Press
✓ Shoulders
Next lesson → Quadriceps