Three-movement workout for balanced shoulders

Regardless of your approach as an athlete, balanced shoulder development is important. This means that both sides are equal in size, shape, proportions and strength.

When you lift the barbell or use shoulder machines, it is natural for your body to rely on its strength to do more work to achieve the required repetitions. Forte compensates for the weaker. Unfortunately, these weak muscles remain weak because they are not forced to cope with their share of the load.

This shoulder training helps solve this problem. Each exercise requires you to work independently. Repetitions are also performed differently, so the body has less chance of adaptation. It also makes training interesting and maximizes results.

Do this workout for 6-8 weeks, and you will see an improvement in balance, shape, size, and strength.

Tech Tips

Alternating Arnold Press

The Arnold press is an effective exercise that primarily targets the anterior deltoid muscles, but also involves two other muscle heads. Use it as an exercise to warm up and build strength, becoming harder with each subsequent set.

Start with weaker shoulders. Repeat from this side before performing the next replay on the other side. Continue to alternate sides until you have completed the required number of repetitions for both shoulders. Rest 90 seconds between sets.

One cable behind Delt Fly

Rear deltas can be difficult to capture, but this movement should help in this battle. The cable helps you maintain muscle tension throughout the exercise, and movement is limited, so you can focus on actually isolating the rear deltas.

Bend your elbow slightly and pull back as far as possible. As soon as you feel this reduction in full, briefly hold it before you lose weight. Perform all repetitions on one side before switching. Rest 60 seconds after you have completed both sides.

Side lift with one arm

You need to highlight this exercise, but it's worth it. Several professional tips can add complexity and help you get more from each set.

First, sitting limits the amount of impulse you can use. This allows you to focus on the side deltas, and not just lift the weight.

You will also keep one side at the top in an isometric abbreviation, performing repetitions on the other side. To do this, sit on a bench with weights in both hands. Hold one arm straight in the side at shoulder level while you are performing five side lifts with the other hand. When you finish the fifth repetition, hold this side on top and do 5 repetitions on the other side.

Repeat this pattern again for both sides. This additional burn is a sure sign that your side deltas are working overtime. Rest 60 seconds between sets.