On today’s episode of Live Lean TV, I’m sharing a 30 minute boulder shoulder workout targeting lateral and rear deltoids.
Today’s workout was filmed at Real Fitness in Los Angeles, California.
This 30 minute workout includes 5 of the best exercises to build your lateral and rear deltoids.
The following three deltoid muscles cover the front, side, and back of the shoulder joint:
This shoulder workout focuses primarily on exercises that target two of the three heads of the deltoids, the lateral and posterior deltoids.
Here’s the reason why we are not focusing on the anterior deltoids on the front of the shoulders.
The anterior deltoids are also targeted during most pushing movements, including the:
Based on receiving all of this extra work, the majority of people already have well defined anterior deltoids on the front of their shoulders.
In this shoulder workout, we want to focus primarily on strengthening, building, and defining the often neglected heads of the shoulders, the lateral and posterior deltoids.
To create the boulder shoulder look, it’s important to add another dimension by hitting the side and back of your shoulders, with a wide variety of angles and movements.
To do this, I want you to focus on these 5 shoulder exercises that mainly target the lateral and the posterior deltoids.
Let’s get started.
This shoulder workout primarily targets the lateral and posterior deltoids with a muscle building stimulus.
175 calories by a 175 pound male using an Apple Watch.
If your shoulders are a weak body part, this shoulder specialization workout can be added in to your overall weekly training program.
Select a weight that challenges the muscle based on the given rep and tempo counts.
Focus on controlling the weight by following the prescribed tempo counts.
Want to build bigger, stronger, and more defined boulder shoulders?
Add these top 5 exercises to your next shoulder workout.
Click the links below for the step-by-step exercise demonstrations.
First shoulder exercise is the head supported bent over dumbbell lateral raise.
The second shoulder exercise is the standing dumbbell poliquin lateral raise.
The third shoulder exercise is the standing cable upright row with rope attached to a low pulley.
The fourth shoulder exercise is the neutral grip seated dumbbell shoulder press.
The final shoulder exercise is the seated rope face pull.
There you go guys.
Add these lateral and rear deltoid exercises to your next shoulder workout and start your journey to create your boulder shoulders.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.