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Build cannonball delts!

One body part you cannot overdevelop is your shoulders.

A dynamic pair of delts will add width that will give a more pronounced appearance of depth and thickness to your physique that will make any competitor standing next to you on show day run for the backstage to hide!

How can you develop shoulders that will make bodybuilding judges sit up and take notice?

It’s simple. Build your delts with a combo of the following exercises in the gym for a contest-winning physique.

Set your delts on fire:

  • Seated Dumbbell Presses ~ 5×8-10

Form tip: As you complete each rep, slowly lower the dumbbells as part of the negative (eccentric) phase in a controlled fashion before pressing to the overhead position again.

  • Standing Dumbbell Lateral Raises ~ 3×10-12

Form tip: Keep your elbows bent and bring your arms to shoulder height. Hold for a count of 2 before lowering the weight.

  • Bent-over Dumbbell Rear Lateral Raises ~ 4×10-12

Form tip: Bring your arms up and out to your sides as strict as possible and with the minimal body movement. Remember to contract your rear delt muscles at the top of each rep.

  • Standing Cable Lateral Raises ~ 3×15-20

Form tip: Raise your arms in a controlled and slow fashion before lowering them at the same controlled speed to set your delts on fire!

  • Barbell Shrugs ~ 5x until failure

Form tip: Pull the barbell as high as you can without rolling your shoulders, squeeze hard on your traps at the top of the movement before returning to full hanging position.

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