Primeval Labs athlete and IFBB Pro Regan Grimes heads down to Gold’s Gym Venice to smash a shoulder workout with fellow IFBB Pro Stanimal.
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| Regan Grimes Shoulder Workout for Mass |
1. Dumbbell Shoulders Press: 4 sets, 12 reps
2. Lying Cable Side Lateral Raise: 4 sets, 12 reps
3. Dumbbell Side Lateral Raise: 4 sets, 12 reps
| Seated Dumbbell Shoulder Press |
Sit up straight on the bench with a neutral lower back. Your elbows should be just below parallel with your shoulder joints at the bottom of the movement. This will keep tension on your delts.
| Lying Cable Side Lateral Raise |
The key to getting the most out of this exercise is how you perform that last rep. When you lift the handle up, hold it at the top for as long as you can. Eventually it will come down, but fight it every inch of the way. Repeat with the other shoulder.
| Standing Dumbbell Lateral Raise |
Raising your upper arms directly out to your sides by definition focuses on the middle delts. So just add weights and you’ve got a winning move!
The standing version invites a bit more body English, which allows you to go heavier than when you’re doing it seated. However, don’t get sloppy. Keep a slight bend in your elbows, and hold that arm position for the duration of the set. And keep those elbows up as well, because your upper arm must go straight out to your side and up for maximal middle-head contraction.
The best coaching cue for this is to “lead with the elbows.” Still, this motion is a bit tricky for beginners to get the hang of. Rehearsing on the lateral-raise machine can give you a better idea of the body mechanics and motion before advancing to dumbbells.
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