IFBB pro and Primeval Labs athlete Regan Grimes takes you through his personal shoulder workout to help you develop strong, capped delts.
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| Regan Grimes’ Boulder Shoulder Workout |
1. 3-Way Single-Arm Rear Delt Cable Fly: 3 sets, 10 reps
2. Forward-Leaning Dumbbell Upright Row: 3 sets, 12 reps
3. Alternating Seated Dumbbell Lateral Raise: 3 sets, 12 reps
4. Seated Dumbbell Shoulder Press: 3 sets, 10-12 reps
5. SingleArm Cross-Body Cable Front Raise: 3 sets, 10 reps
If you’re familiar with Grimey-style training, you know Regan Grimes loves higher-volume workouts, and if you push yourself the way he does, the torture is worth the price. This style of training helps flood the muscles with blood, enhances cellular swelling (which helps drive muscle growth), creates a ton of time under tension (essential for getting stubborn shoulders to grow), and generates a tremendous muscle pump.
See if you can handle this workout—and use his tips below! Getting it right with shoulder training can be trickier than you think.
| Rear Delt Cable Fly |
Conventional shoulder workouts all start pretty much the same—emphasizing the front delts with front raises or some type of overhead press. But here’s the thing: If you bench press or train chest often, your front delts are already getting hit pretty hard. Furthermore, most lifters perform little to no direct rear-delt training, save for a few throwaway sets of reverse pec-deck flyes after they’ve done all of their other shoulder training.
Not only does the lack of rear-delt work prevent you from attaining the “3D” look, it puts you at risk for shoulder injuries due to the imbalance between the size and strength of the front versus rear delts.
Grimes, on the other hand, likes to flip shoulder training on its head and begin with an exercise for the rear delts. This enables you to attack them with greater intensity and focus—as you are fresh both mentally and physically—and finally get some growth in this highly underemphasized muscle group.
Grimes’ take on the conventional rear-delt fly is to perform a 3-way fly, where he rotates between low, middle, and high positions on each rep. Using multiple angles on the rear-delt fly gives you the greatest possible overall growth.
| Forward-Leaning Dumbbell Upright Row |
When it comes to training the side delts, we tend to use only isolation movements, but the upright row is a compound exercise that offers fantastic overload to the side and rear delts—if you perform it correctly. Over the years, the upright row has taken a beating from coaches and trainers who fear that it damages and degrades the shoulder joint. That certainly can happen if you use poor technique.
By using dumbbells, bringing your elbows out to the sides, and stopping the movement when your elbows are in line with your shoulders, you help limit the stress imposed on the shoulders and wrists.
Grimes has his own version of the movement, where he rows with a bit of a forward lean. By tilting his torso like that, he turns the upright row into a hybrid upright/rear-delt row that blasts both the side and rear delts.
As with all versions of the upright row, make sure you’re initiating the movement from the elbows, not the hands or wrists. This subtle change in thinking will help you to pull more with the muscles of the side and rear delts and limit the involvement of the biceps, brachialis, and forearm.
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