Top 3 Exercise To Blast Your Delts For Bulletproof Shoulders

Three ways to blow up your shoulders.

Broad shoulders rule the day, make no mistake about that. If you’re looking to have an impressive upper body then that means you have to make improvements on every area of the torso. The back, the pecs, the abs, the arms, all of these muscle groups and body parts need to be given some quality time and attention in order to bring together the overall package. The shoulders are a big part in making the upper body appear more powerful and that means paying special attention to the deltoids.

Looking to take your boulder shoulders and turn them into mountains? Then follow some of these helpful exercises to improve the size and definition in your delts.

Dumbbell Shoulder Press

3 sets, 12 reps

Generation Iron Dumbbell Press

The delts aren’t simply made up of one section of muscle. In order to see overall growth in the shoulders – you have to attack different portions of the deltoids. The anterior head is the front of the deltoids can be worked in a variety of different ways including push ups and dips. For this portion of the shoulder we recommend performing the dumbbell shoulder press as it offer better range of motion a less chance of injury.

Dumbbell Side Laterals

3 sets, 12 reps

Generation Iron Dumbbell Side Lateral

The middle head of the deltoids are, quite obviously, located in the middle region of the shoulder. Just like with any of the other muscle groups there are a variety of different exercises that can be used to build up this muscle group, but we’re recommending the always reliable dumbbell side lateral raises.


Bent over Barbell Row

3 sets, 10 reps

Generation Iron Bent Over Barbell Rows

Finally, the last portion to build up in the shoulders is the posterior head. For this we recommend the bent over barbell row for a number of reasons. Obviously it will work the rear delts, but it will also be effective at working the upper back as well which means you’re getting more bang for your buck.


What other shoulder exercises do you perform in the gym? Let us know in the comments and be sure to follow Generation Iron on Facebook and Twitter.


The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!