Arnold Press
deltoids
triceps
upper chest
A variation of the overhead press where you rotate the dumbbells during the lift for complete shoulder activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Front Raise
front deltoids
An isolation movement where you lift dumbbells or a plate straight in front of you to target the front delts.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
weight plate
Dumbbell Lateral Raise
lateral deltoids
An isolation exercise where you raise dumbbells out to the sides to target the lateral delts.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Rear Delt Fly
rear deltoids
traps
An isolation exercise where you bend over and extend your arms outward to strengthen the rear delts.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
cable machine