Thread: need help for my shoulders

arnold presses
lateral raises
bent over lateral raises (rear delts)

whats arnold presses?

i had this same dilemma in October. I gained A LOT of width and size on my shoulders from doing these types of exercises:

split 1:
Half Cleans:4 sets, 6-12 reps, this is kind of a powerlifting movement but put a lot of width on my shoulders.

it is done with a barbell. you have the bb resting just above your knees with a overhand grip. you then do a upright with the bar and instead of going back down you flick your wrists back and let the weight stop at the height of your shoulders. then back down.

Dumbbell side laterals- 3 sets (or until you feel your side delts popping) 8-12reps
seated bent over laterals-3 sets, 8-12reps
front raises-2sets, 12reps

split 2:
BB or Db should press-4 sets, 8-12reps
seated laterals-3 sets, 10-12reps
machine rear delts- 3sets, 10-12reps
uprights-2 sets, 12reps

Originally posted by HardBody007
whats arnold presses?

Arnold Presses


I do not isolate my anterior or posterior delts, I feel that they get worked enough from chest and back work-outs.

I do isolate my medial delts. I use dumbbell laterals and upright rows. I used to do overhead presses but due to shoulder problems I stopped.

Lateral Raises
Upright Rows

Sometimes I will work shoulders and traps on a separate day, other times I will work them with my chest or back work-out, it's completely instinctive depending on how I feel.

Prince, that dude in the examples wears me out just watching him.

My question is, when performing upright rows, is it necessary to bring the bar all the way to the shoulders? I've been doing shrugs by first contacting my traps, then pulling the bar up slightly by bending my elbows. This seems to give me peak contraction in the lower traps and I've noticed that my medial delts get pounded as well.

that would be a full range of motion, but it's not really necessary.

thanks alot please bear with me im tryin to get 25 [posts)

i found with upright rows that a wider then usual grip hits my medial delts more and my traps less (which is good for me)

anyone else try this?