How To Get “The Rock” Shoulder

Everyone wants to have “The Rock” shoulder & Washboard Abs! These are the aesthetic muscles that make you look good with or without clothes.

First, let’s start off with “The Rock” Shoulders. Some even call it the “Diamond Delts” and even“ The Boulders”. Whatever you call it, round, rock-solid and striated shoulders are highly sought after by anyone who are into fitness.

So how do you get “The Rock” Shoulder?

Essentially there are 3 angles you need to tackle to have round, solid deltoids or ‘delts’, which are: Front Delts, Middle Delts, and Rear Delts. Here are my simplified and complete workouts to fully engage every angle of your delts in making them pop:

1)Lateral shoulder raise
2)Standing side deltoid circle raise
3)Seated overhead military press
4)Seated alternated dumbbell press
5)Upright rowing
6)Seated bent-over rear deltoid raise

1)Lateral Shoulder Raise

Lateral Shoulder Raise, the best lateral deltoid exercise in history. This is the best exercise to sculpt round shoulders and giving others the impression of you having huge and wide shoulders.

1. Position the height of the seat so that the feet are firmly planted on the floor. This gives resistance against the floor and assists in balance and stability while lifting. The seat should be adjusted to a comfortable position to perform the movement.
2. Depends on the type equipment you use – whether it’s Dumbbell or Lateral Raise Machine, you either place the forearms against the pads or grip the handles. Start with your arms at your sides.
3. If you’re using a machine, raise the arms up while pushing against the forearm pads. If you’re using dumbbells, simply raise those dumbbells laterally.

2) Standing Side Deltoid Circle Raise

Standing Side Deltoid Circle Raise, one of the best exercise for overall shoulder muscles development in all different angles.

1. Pick up the weights with your palms facing each other. Try to use your legs to lift the weight, rather than your back. Keep the back straight and the head up.
2.Stand up straight with your feet positioned in a comfortable stance so you are well balanced and relaxed. The feet should be about shoulder-width apart; the arms should be fully extended at your sides with a dumbbell in each hand.
3. You begin with both dumbbells hang on your side. At the same time, raise both dumbbells out to the sides, bringing them up just above shoulder height. It is acceptable to flex the elbows slightly as the weights are brought up.
4. Lower the weights using the same lateral motion with which they were raised.
Usually, you can’t go heavy on this exercise. So take a light weight and perform 8-10 circles of each set of this exercise.

3) Seated Overhead Military Press

Seated Overhead Military Press, a power movement to develop the mid deltoids.

1. You can perform military press using dumbbells, kettlebells or barbell. First, make sure to sit upright on a stool. Grasp onto your barbell with shoulder-width apart.
2. At the starting position, both of your elbows are tucked in and the bar lay on your upper chest. To execute the movement, simply push the bar upward with your arms fully extended. The bar or dumbbells should be at the overhead position at the top of the lift.
3. One thing you need to make sure is to keep your core tight, spine erect and head held up as you perform the exercise.
4. Finally, lower your weights slowly until its back to the starting position. You don’t want the weight slamming down at you so make sure you move the weights in a slow, controlled tempo for gains and safety.

4) Seated Alternated Dumbbell Press

Seated Alternated Dumbbell Press, another variation of military press with more control and isolation.

1. Lift two dumbbells in a continuous motion, keeping the back straight and the head up, until they are at shoulder height.
2. Position the feet firmly on the floor and push against the floor for stability. Notice that the heel of the prosthetic leg is pushing against the floor.
3. Keep the elbows out to the sides and the thumbs facing each other.
4. Lift to mid-chest level.

5)Upright Rowing

Upright Rows, a killer workout for the middle deltoids.

1. First, stand upright with your knees slightly bent to buffer the weights. Then, prepare a set of dumbbells, kettlebells, barbell or EZ-barbell to perform the exercise.
2. To move into the starting position, stand upright with the weights hanging on both sides.
3. Your feet should be shoulder-width apart and slightly bent for balance.
4. You should apply overhand grip for this exercise and keep both hands close to each other. From that position, raise the weights upward to your chin in a pulling motion. Imagine carrying 2 pails of water vertically while standing upright.
5. At the top of the lift, the elbows should flare out to the sides and keep them as high as possible.
6. Remember to pause and squeeze at the top of the lift before lowering them back down to the starting position.
7. Repeat the movement until you’ve completed your desired repetitions.

6)Seated Bent-Over Rear Deltoid Raise

This workout targets the rear delts, a part where most people neglect but essential to bring out the round, boulders. Here’s how you do it:

1. Select two lightweight dumbbells (10 pounds or less for the beginner); place them on the floor on either side of the end of a flat bench.
2. Sit at the end of the bench with your feet fairly close together and planted firmly on the floor. The dumbbells should be on either side below where you are sitting.
3.Lean forward so that your chest almost touches your thighs. Keep your head facing the floor. Lift the dumbbells to the height of your ears.
4.Raise the dumbbells out and upward, straightening your arms and locking the elbows.
5. Lower and raise the dumbbells in a continuous semi-circular motion, keeping your arms straight and elbows locked.
6.Inhale as the dumbbells are raised; exhale as they are lowered.

You don’t have to go heavy for this exercise, as the rear delts are not huge muscles. Try doing it for 12-15 reps each set with control for best results.

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