Whats your best shoulder workout?
best delts
Best rear delts
Best overall
Whats your best trap workout?
Best overall
best delts
Best rear delts
Best overall
Whats your best trap workout?
Best overall
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Best Shoulder workout
- Thread starter jJjburton
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LocalRoller
Member
Front delts - nothing
Traps - nothing
No presses
Side delts - lateral dumbbell raises or cable raises
Rear delts - rear delt dumbbell raises (stomach against adjustable bench on lowest angle before flat)
or
Standing cable rear delt flies
Lmao I love your posts. Makes me want to go back to the gym again today after talking about all of this.
Biggerarms22
New Member
My favorite shoulder workout is dumbbell raises! Particularly side laterals. Doing dumbbell raises you can isolate and work all parts of the shoulder. The mind muscle connection for me on these is way better than any other shoulder workout.
My best trap workout is cable shoulder shrugs, I can lift heavier with the cables than I can holding a Dumbbell in each hand, and again the mind muscle connection is good for me here. I feel these really well!!
My best trap workout is cable shoulder shrugs, I can lift heavier with the cables than I can holding a Dumbbell in each hand, and again the mind muscle connection is good for me here. I feel these really well!!
bob357sig
Member
Best overall delt- standing barbell OHP behind the head. In front of the head and I feel too much front delt.
side is definitely dumbell side lateral raises.
rear is bent over lateral raise, but heavy. I go even heavier then I go with side lat raise.
i do 5 sets of each exercise, then I finish with machines. OHP machine “Hammer Strength “ side lateral machine, and reverse pec deck fly’s.
traps I like dumbells but not really heavy, like 60 and 70 pounders. Too heavy and I really can’t feel the trap working, im just moving the weight. 5 sets of about 15 to 20 reps pumps them up good for me.
I really don’t do anything specifically for front delt, it gets pretty destroyed on chest day, especially with incline bench.
side is definitely dumbell side lateral raises.
rear is bent over lateral raise, but heavy. I go even heavier then I go with side lat raise.
i do 5 sets of each exercise, then I finish with machines. OHP machine “Hammer Strength “ side lateral machine, and reverse pec deck fly’s.
traps I like dumbells but not really heavy, like 60 and 70 pounders. Too heavy and I really can’t feel the trap working, im just moving the weight. 5 sets of about 15 to 20 reps pumps them up good for me.
I really don’t do anything specifically for front delt, it gets pretty destroyed on chest day, especially with incline bench.
LocalRoller
Member
That’s like 30-35 sets. Crazy bro I could never do that. I’m dead on my first exercise lmao. But I don’t have a shoulder day so that is probably why. I do side delts on chest/tricep day and rear delts on back/bicep day.
bob357sig
Member
Right now I’m doing the “bro split “ so I only hit delts one per week. Some say the bro split is a lazy way to workout but I disagree, as long as you are killing it every workout, and working all body parts- not just the fun shit. I was just running out of time doing PPL, especially trying to do legs and delts on the same day. Obviously im working more on volume then power lately, low rep heavy workouts were killing my joints.
MisterSuperGod
New Member
Upright rows have always been my goto for delts. Forearms and wrists don't always want to comply, but that's just the way it's gotta be sometimes.
BigDaddyV
Member
For rear delts I like to get the single handle grips that are like rubber handles on straps so the handles can move, I put two on the seated row cable set up and do a face pull variation but keep it at chests level and at the peak of the movement I turn my hands downward and it really hits my rear delts nicely. If you don’t go too heavy you can squeeze and hold it, shits sick.
I also love heavy shoulder press, when bulking (which is like always lol) I try and add atleast a pound to my 1RM every week or two on my last shoulder press set. Doesn’t always happen but it ensures I go heavy.
For traps I just like dumbbell shrugs or this trap machine one of my gyms has.
Test_Subject
New Member
Front delts don't really need much work because they get smashed during most pressing work -- incline press especially. I do OHP once a week just because I love doing it.
Rear delts: reverse pec deck followed by strict facepulls.
Overall, I'd say lots of heavy pressing and rowing will do most of the front and rear delt work. Lateral raises and OHP will take care of the rest for lateral delts.
Traps: snatch grip deadlifts, no contest.
After years of heavy presses and lateral raises I've learned to lighten it up, and go for the meanest pump ever. My favorite these days: I use a Nautilus delt raise machine, but I'm standing facing into to machine (facing the back rest). Steady slow tempo, never letting the armatures all the way down. As I get towards the top of the movement, I lean forward a bit and pull my rear traps together at the top, and squeeze the shit outa the delts and traps. I hold and squeeze for a few seconds, lower under control. All the way to failure, with 20-30 seconds rest between sets, 5-6 sets, and my delts end up swollen like grapefruits. Absolutely a pure joy.
KingCahoot3627
Member
Upright rows are the tren of shoulder exercises. Best results, most injuries.
sinewave3
Member
Good call! I can’t do upright rows anymore from shoulder injuries.
Subbed to learn some new delt moves though!
My traps have always done well with deadlifts. Not super heavy but 6-10 reps maybe with a slight shrug keeps mine growing. Now I just need my side delts to catch up.
Brandaddy
Member
I've always been into powerlifting and never did much besides bench and the occasional ohp for delts. Lately I've been hitting them more directly and one of my favorite go to workouts for medial delts would be a moderately heavy ohp variation. I've been liking landmine presses. Typically take a 10rm weight and do it until I fail at 6 reps or less. Then I'll do some supersets of db laterals and band laterals. The bands are meant more to theoretically finish off the slow twitch fibers and really maximize the pump. I've been liking them.
For rear delts I'll typically do moderately heavy reverse flies (8-12) then do a superset of facepulls and band reverse flies. Then I'll do band Y-raises to finish them off.
For rear delts I'll typically do moderately heavy reverse flies (8-12) then do a superset of facepulls and band reverse flies. Then I'll do band Y-raises to finish them off.
Seated reverse pec dec was my go to for rear delts, and actually if you do a ohp prior, you really feel this irear delts and side delts. But somce no gym i have been doing standing, but not as good.
cable lateral raises for side delts, are my favorite, since you can face or face away from the cables, depending on where you stand you can hit more rear or side.
Barbell shrugs with a close grip with butt to the bar on a smith machine is amazing for traps
cable lateral raises for side delts, are my favorite, since you can face or face away from the cables, depending on where you stand you can hit more rear or side.
Barbell shrugs with a close grip with butt to the bar on a smith machine is amazing for traps
I refuse to do these because of the horror stories i see and hear about shoulder issues.
MisterSuperGod
New Member
There are suitable alternatives to this exercise, but i've found they work very well for me.
How are your shoulders?
how full of a range of motion do you go? To the chin, chest or forehead?
how wide do you grip the bar? Do you use barbell?
EazyE
Member
I like this exercise too. I like to use a cambered ez-curl bar with a wider grip and a little looser form to hensure adequate movement at the joint. Great exercise for delts and traps. You don’t need crazy weight on this exercise. Sometimes my upright rows are almost a hybrid with shrugs.
MisterSuperGod
New Member
i've been described as "wide" before, and no, not because of my waist. Shoulders and traps are my genetic strong points. i got robbed on the rest of the body unfortunately.
i bring the bar up just slightly above the top of my nips. So without any exaggerated elbow flaring, my elbows and delts are basically parallel to one another, creating a flat line, i guess you could say.
i only use a straight barbell with a parallel grip. Basically where my arms rest naturally when standing upright is where they'll be placed on the bar.
i've experimented with several different grip lengths. Wider felt kinda good, but i would have to cut the weight to make it really effective. Too close together felt awkward and would give me a slight pump in my biceps, so that was a no go.
Do you stand straight or bent over a little?
so the straight bar has parrellel grip inserts?
or do you use one straight bar in each hand?
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