Workout Routines

12 Minutes to 3D Delts

Use this quick workout to give your deltoid muscles a third dimension.

by CPT
dumbbell lateral raise
Duration 1 Day
Exercises 1
Equipment Yes

When training the shoulders, everyone does lateral raises and overhead presses. Yet these exercises neglect the most important part of the shoulders: the rear delts. If you neglect the rear delts, your shoulders will look good from the front, but as soon as you start to turn your body, your delts will seem to magically disappear. The solution to your problem is only 12 minutes away.

By training the rear delts, your shoulders will look broad and attractive from any angle. The key is to try to initiate the movement from the deltoids. You won’t be using a full range of motion, so consider a heavier weight. 30 to 40 lb dumbbells should do the trick.

Use this 12-minute routine at the start of your shoulder workouts and at the end of your back workouts, and you’ll have wide and impressive 3D delts in as little as 4 weeks.

The Workout

Exercise 1

Rear Delt Swing You'll need: Bench, Dumbbells How to
exercise image placeholder
4 sets
20 reps
60 sec rest