Bodybuilding.com - Women's Training: No Girly Delts!

Printable page

Did you know?
It's important to remember to select a weight that is heavy, yet safe...

There is nothing like a good pair of solid round shoulders to make any tank top or hot little black dress look tremendous! It's not too late to get those shoulders into tip-top condition Try the following workout and exercises.

By: BiologyBabe

Getting Back To Basics...

Ladies... build beautiful, round shoulders with six old-school exercises guaranteed to add strength, size, and shape to your delts in no time! Work out included!

There is nothing like a good pair of solid, round shoulders to make any tank top, tube top, or hot little black dress look tremendous! It's not too late to get those shoulders into tip-top condition before sleeveless weather is over and done with; If you're willing to lift slowly with good challenging weight, and stick with it, hard round, defined delts can be yours easier and faster than you think!

Shoulders:

It's important to remember to select a weight that is heavy, yet safe; this can be determined by how easy it is for you to lift and place the weight into the starting position; if it cannot be done with good and proper form, or without swinging the weight.. then it is wise to select a lighter weight. The weight should be challenging enough that it is difficult to complete the last one or two of your set number of repetitions.

Do each exercise in the order it is listed, instructions are below!

This chart is just a guide, and is not set in stone; the longer you have been activly and consistantly using free weight, the heavier and harder you are able to hit those delts! If you are new to the game, be safe and lift light until you get the form just right!

Beginner: (lifting 3 months or less)

Light weight
2 sets
8-10 repetitions
2 days per week (non-consecutive)

print Click Here For A Printable Log Of Beginner Routine.

Intermediate: (lifting 4-9 months)

Moderate Weight
3 sets
10-12 repetitions
2 days per week (non-consecutive)

print Click Here For A Printable Log Of Intermediate Routine.

Advanced: (Lifting 10+ months)

Heavy Weight
3-4 sets
4-6 repetitions
2 days per week (non-consecutive)

print Click Here For A Printable Log Of Advanced Routine.

Seated DB Overhead Press:

Start: After selecting your weight, begin in a seated position on a flat bench, feet flat on the floor, sit up tall, back straight.

Finish: Holding the dumbbells (DBs)lengthwise, at ear level, palms forward; Press the weight up until the arms are nearly straight, be careful not to fully lock the elbow joint. Slowly return the DBs to ear level and repeat.

Click Image To Enlarge.
Seated DB Overhead Press.
Video: Windows Media - MPEG - Video iPod

Standing DB Front Deltoid Raise:

Start: Standing, knees soft (not locked out), holding DBs in the frontal plane of the body, knuckles forward.

Finish: Raise the DBs to shoulder height only, keeping arms straight, lower back to front of thighs, and repeat
*Do NOT swing or use momentum to get the DBs up

Click Image To Enlarge.
Standing DB Front Deltoid Raise.
Video: Windows Media - Real Player

Standing Front Deltoid Plate Raise:

*As a variation to the front DB raise, this is often easier for those just starting out.

Start: Holding a weight plate flat in front of the body.

Finish: Raise the plate up to shouler height, slowly lower and repeat.

Click Image To Enlarge.
Standing Front Deltoid Plate Raise.
Video: Windows Media - MPEG - Video iPod

Lateral Deltoid DB Raise:

Start: Standing with the DBs in the lateral plane (sides) of the body, or held slightly in front.

Finish: Raise the arms laterally (out to the side), maintaining a slight bend at the elbow, raise to shoulder height only *It is important with this exercise to go slowly, and raise the weight carefully; select a lighter weight than you can lift until your form is perfected.

Click Image To Enlarge.
Lateral Deltoid DB Raise.
Video: Windows Media - MPEG - Video iPod

Seated Bent Over Rear Deltoid Raise:

Start: Sit on the edge of a flat bench, feet flat on the floor; bend over so your chest is nearly resting on your knees. Hold the DBs just in front of the shins, palms faceing one another. You should be looking at the floor, keeping the spine neutral.

Finish: Raise the weight out to the sides, opening the arms in a reverse motion to activate the posterior deltoid, slowly lower and repeat.

Click Image To Enlarge.
Seated Bent Over Rear Deltoid Raise.
Video: Windows Media - Real Player

Lateral Deltoid Cable Raise - (Plate load) (unilateral):

Start: Standing laterally to the machine, hold one hand behind the back to maintain a straight posture; Grasp the handle of the cable in the hand that is farthest from the machine. Activate the core muscles by pulling the navel to the spine and contracting the abdominal wall before you begin the motion.

Finish: Raise the arm laterally, out to the side, all the way to shoulder height, pause for a one second count and then slowly lower the weight, repeat. *Do NOT yank or jerk the cable! This can result in injury! Use light weight when starting with cables.