Sculpt die-hard delts with this 8-minute workout

pulse

April 27, 2017 2:36 PM

This shoulder burner will build even the most stubborn of shoulders.

die hard delts workout

Light loads can go along way when training your delts. Here is a great little 2-minute non-stop complex to light up your shoulder girdle from Jeremy Scott, trainer at Jeremy Scott Fitness.

This workout consists of three different shoulder exercises that target the delts from differing angles.

Lateral raises engage the lateral deltoid, the supraspinatus, and trapezius. So, not only does this exercise target aesthetically pleasing muscles, but you'll also build stability.

The overhead farmer's walk brings the entire shoulder complex together as it builds more overall upper back size and strength.

This exercise may look slow-going, but the total body engagement will get your heart rate pumping, so there is a fat loss and conditioning component as well.

You'll want to keep your core braced here, using your shoulder mobility to keep the weight overhead, avoiding spinal extension.

Besides the obvious targeting of the anterior delts, front raises will also work your glutes and abs if you make sure to keep them engaged throughout the exercise, says Scott.

That means your abs should be braced with your spine in a neutral position and your glutes should be fired, so when you raise the weight, you are not arching at the back for extra height.

This often happens when you go too heavy and need to cheat the weight up.

This is a delt workout, not an ego workout, so keep the weights light. With no rest between sets the fatigue will build up quickly, so Scott says 10 to 20 pound dumbbells are all you'll need.

Directions: Perform the exercises below in the order listed for 40 seconds each with no rest:

1a. Dumbbell lateral raise

1b. Dumbbell overhead framer's walk

1c. Dumbbell front raise

That's 1 round. Perform 4 total rounds.

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