Military Press

An foundational exercise that engages the medial deltoids as powerful stabilizers. The military press forces your shoulders to work at full capacity to hold the weight overhead. Master the correct technique to ensure your medial heads receive enough stimulus for increasing the width of your torso.

Dumbbell Lateral Raise

The best isolation exercise for shoulder width. Learn to lift the dumbbells with elbows up, excluding the trapezius from the movement, to maximally load the medial deltoid. This is the key to creating 'capped' shoulders that will make your physique visually wider and more athletic.

Cable Lateral Raise

Constant tension for the perfect definition of the medial deltoids. Working on the machine prevents the muscles from relaxing for even a second, ensuring an incredible pump and stimulating the growth of muscle fibers at an unusual angle. Use this exercise for detailed shaping of your shoulders.

Arnold Press

A compound exercise for the entire shoulder girdle. The wrist rotation during the press shifts the load from the anterior deltoid to the medial deltoid, ensuring comprehensive shoulder development. This is the ideal movement for those who aim to create 3D volume and impressive shoulder mass using one effective method.

Upright Row

A specific exercise for the health of the rotator cuff and medial deltoids. This movement combines pulling, rotation, and pressing, making your shoulders injury-resistant and adding unique detail. Perfect for warming up or finishing a shoulder workout.

Barbell Upright Row

A basic movement for creating shoulder height and width. The correct grip selection allows you to focus the load specifically on the medial deltoids and trapezius. Learn to pull with your elbows so that your shoulders grow upward and outward, creating a powerful athletic silhouette for your physique.

Seated Dumbbell Press

Strength work for the shoulders with a large range of motion. Although the focus here is on the anterior deltoids, the medial heads work as active assistants. A controlled dumbbell press will help you strengthen the entire shoulder girdle and build a solid foundation for developing the perfect shape of your shoulders.