It doesn't matter who you are, when you check out Cassandra Martin's physique, only one question comes to mind: "How can I be more like her?"
You've already experienced her back training on Bodybuilding.com, now it's time to dial in your deltoids. Do this workout twice a week for the next four weeks and you'll be on your way to building up a pair of Cass-worthy shoulders.
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Sometimes it's all in the details. As she does this movement, Martin is careful to point her pinky fingers toward the ceiling to hit her lateral and posterior deltoids.
Martin uses an EZ-bar and, if your wrists give you any trouble, you might want to do the same. At the top of the lift, she raises the bar to shoulder height. At the bottom, she doesn't rest, but starts moving the bar up right away to keep tension on her delts.
Smith Machine One-Arm Shoulder Press
Put a bench underneath the Smith machine, sit on the side of the bench, and position your body parallel to the bar. Perform all the reps with one hand before sliding down the bench and completing the same number of reps using your other hand. Martin says this exercise is harder than it looks, so start with no weight, and add more as your sets unfold.
Standing Low-Pulley Deltoid Raise
It's easy—and tempting—to use a lot of body English to move the weight on this exercise. That's a cheat. Don't do it. Keep your body as still as possible to keep the tension focused on your working shoulder.
Single-Arm Cable Cross-over
You've already worked your front and side delts. This exercise is going to involve more of your rear delt. As you perform these cross-overs, focus more on the contraction instead of the weight. If you have a cable attachment for this movement, use it. Otherwise, use the cable ball.
Keep the rear-delt emphasis going with this move. Lift your elbows high to add to the difficulty. Focus on pulling the rope ends toward your ears.
Want more insight into what makes Cass Martin such a unique fitness personality? Listen to this podcast!