Seated Shoulder Giant Set with Dumbbells
Modified front raises, lateral raises, crucifix raises
You can never have shoulders that are too wide—that outer cap on your delts give you that beastly outline and shape everyone is striving for…and I’m here today to give you a few exercises that you can super set to achieve that goal.
First and foremost I do a lot of my shoulder isolation exercises seated. The reason for this is to take legs completely out of it so that your whole focus and tension stays on your shoulders.
The first exercise of the superset is a modified front raise. The way I modify my front raises is to splice it with a lateral raise. Keep your palms facing down during the whole movement. Instead of raising the dumbbells straight forward, raise it at a diagonal and at the top of the movement, retract your shoulder blades. This will hit your front and medial delts, as well as end with a contraction of your rear delts.
The second movement is the tried and true lateral raise. Your palms stay facing towards your sides. Keep a slight bend in your elbow and really think about squeezing your delt’s cap at the top of the movement. This exercise will definitely give that “boulder for shoulder” look, filling out the roundness of your upper body’s width.
The third and last movement is what I call a “Crucifix” raise. This time, your palms are facing forward and your thumbs are pointed up towards the ceiling. This movement really gives the front and the top of my shoulders burning. I usually drop weight a bit because of general fatigue of the other movements, and because it’s such a foreign hand position for myself, I want to really focus on the movement rather than the weight.
The rep range can be anywhere from 8-20 during this giant set—it’s about the volume and the pump for the delts, really tearing them apart and getting the blood flowing to them. You can use this giant set anywhere from a pre-exhausting technique at the beginning of your workout or use it at the very end of to completely fatigue your delts, to throwing it in the middle of your shoulder routine to amp up the volume.
Any questions, leave a comment here or give me a tweet: @DANIMAL_Beast
Check out part 2 for another giant set to destroy your delts.
Danny Quach is a graduate of the University of Georgia where he majored in Health Promotion and Behavior. He’s a powerlifter at heart and has done it for over six years. He just competed in his first bodybuilding show in Summer of 2011. For powerlifting, he holds some Georgia records. In his first bodybuilding competition, he placed 2nd in Novice in INBF Southern States. His favorite past-time? Throwing girls around and catching them.