Wide shoulder building routine

by One.lifter

If you ask most lifters, the military press builds shoulder mass, and it does. But this works your front delts and you are also working the front delt when you bench press. To really build wide shoulders, you need to build up the middle delt region with dumbbell side (lateral) raises.

Now most lifters go way to heavy with this exercise and use momentum to lift the DB. Try this: lighten the load first of all. The shoulder joint was designed for mobility. It can’t take the heavy load like the chest and back. Use 15-20 lb dumbbells. Sit on the edge of a flat bench, with one DB in hand. Your free hand will hold on to the bench for stability. Now raise the DB up with your arm straight until you are past shoulder level, and lower slowly and under control. Sitting while doing this exercise decreases momentum greatly.