Standing Shoulder Giant Set
Neutral Grip Upright Rows, Plate Front Raises, Close Grip Plate Upright Rows
This is part 2 of a 2 part series to completely destroy your delts!
The first part focused on complete isolation with seated movements.
In this giant set, we’re standing and integrating some pulling and upright rowing motions. The shoulder muscle and joint is very dynamic and the only way to get those beastly shape and size is to attack your delts from all of those directions.
The first exercise of this giant set is a neutral grip upright row. We’re really focusing on the cap of the delt. The range of motion for this is about chin height, when your elbows reach almost parallel with your shoulders.
The second exercise is a plate front raise. The reason I use a plate is because it gives you the perfect length and grip to really focus on your front delts. Try to keep constant tension during this movement. For the range of motion, make an effort to look through the hole every time you do the front raise to assure that you’re bringing it up far enough.
The last exercise is a with the plate, a close grip upright row. The closer your hands are together when you are doing an upright row the more your are integrating your traps. Again, the range of motion for this is about chin height, when your elbows reach almost parallel with your shoulders—by this time these reps should be burning your overall caps of your delts and your traps should be feeling pretty toasty as well.
Try out this giant set and if you have any questions, leave a comment here or give me a tweet: @DANIMAL_Beast
And make sure to check out Part 1 for another giant set that will destroy those delts and get them to grow!
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.