Overhead Press

A fundamental exercise that engages the middle delts as powerful stabilizers. The army press forces your shoulders to work at full capacity to hold the weight overhead. Learn proper technique so that your midriffs get enough stimulation to grow the width of your torso.

Dumbbell Lateral Raise

The best isolation exercise for shoulder width. Learn to raise the dumbbells with the elbows up, excluding the trapezius, to maximally load the middle deltoid. This is the key to creating "pumpkin" shoulders, which will make your figure visually wider and more athletic.

Cable Lateral Raises

Constant tension for the ideal relief of the middle deltas. Working in the simulator does not allow the muscles to relax even for a second, which provides incredible pumping and stimulates the growth of muscle fibers at an unusual angle. Use this exercise to work out the shape of your shoulders in detail.

Arnold Press

Complex exercise for the entire shoulder girdle. The rotation of the wrists during the press shifts the load from the front delta to the middle one, ensuring comprehensive development of the shoulder. This is the perfect movement for those looking to create 3D volume and impressive shoulder mass with one effective technique.

Cuban Press

A specific exercise for the health of the rotator cuff and middle delts. This movement combines traction, rotation and pressing, which makes your shoulders invulnerable to injury and adds a unique detail to them. Ideal for warming up or completing a shoulder girdle workout.

Upright Barbell Rows

A basic movement to build shoulder height and width. The correct selection of the grip allows you to emphasize the load specifically on the middle deltas and trapezius. Learn to pull your elbows so your shoulders grow up and out to the sides, creating a powerful, athletic silhouette for your frame.

Seated Dumbbell Press

Power work for the shoulders with the possibility of a large amplitude. Although the focus here is on the front delts, the middle bundles work as active assistants. The controlled dumbbell press will help you strengthen the entire shoulder girdle and create a strong base for developing the ideal shape of your shoulders.