Slideshow: Over 860 Ways to Shape Your Delts Workout

1. Barbell Overhead Press

Your Blue Moves:

1) Barbell Overhead Press

Set Up: Sit on a bench, holding a barbell with a shoulder-width overhand grip at chin level or slightly lower [A].

Action: Without locking your elbows, extend your arms overhead [B]. Pause, then slowly lower back to the starting position. Repeat for eight to 10 reps.

2. Dumbbell Overhead Press

Your Blue Moves:

2) Dumbbell Overhead Press

Set Up: Sit on the edge of a bench with your feet flat on the floor. Hold a dumbbell in each hand and bring your upper arms just below shoulder height with your wrists above your elbows, palms facing forward [A].

Action: Press the dumbbells over your head until your arms are fully extended but not locked [B]. Pause before slowly returning to the start position. Repeat for eight to 10 reps.

3. Machine Overhead Press

Your Blue Moves: 

3) Machine Overhead Press

Set Up: Sit at the machine with feet shoulder-width apart and flat on the ground, aligning your shoulders with the machine’s pivot points. Grasp each handle with an overhand grip [A].

Action: Press the handles overhead by extending your elbows and wrists until your arms are straight but unlocked [B]. Slowly reverse to return to the starting position, and repeat eight to 10 times.

4. Dumbbell Lateral Raise

Your Pink Moves: 

1) Dumbbell Lateral Raise

Set Up: Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides with your palms facing your thighs [A].

Action: Keeping a slight bend in your elbows, raise the weights up until they are in line with your shoulders [B]. Hold for one count, then slowly return to the starting position. Repeat for 10 to 12 reps.

5. Cable Lateral Raise

Your Pink Moves:

2) Cable Lateral Raise

Set Up: Stand at the cable machine so that your right side is facing the stack. Grasp a D-handle attached to a low pulley with your left hand, stepping away from the machine so there is some tension in the cable [A].

Action: Raise your left arm up until it is aligned with your shoulder [B]. Slowly reverse to the starting position without letting the weights touch the stack. Finish your set of 10 to 12 reps, then turn around and repeat with your right arm.

6. Machine Rear-Delt Flye

Your Green Moves: 

1) Machine Rear-Delt Flye

Set Up: Adjust the chest flye/rear-delt machine so that the handles are at the rearmost setting. Sit at the machine with your chest facing the back padding, feet planted on the ground. Grasp one handle in each hand, keeping a light bend in your elbows [A].

Action: Retract your shoulder blades and open your arms, directing your hands backward in an arc until your arms are aligned [B]. Pause for one count then slowly return to the start without letting the weights touch the stack. Repeat for 10 to 12 reps.

7. Cable Crossover Rear Delt Flye

Your Green Moves:

2) Cable Crossover Rear Delt Flye

Set Up: Attach D-handles to both sides of a cable station and set the pulleys to chest height. Stand in the middle with one foot forward for support, holding the right handle in your left hand and visa versa, arms extended in front [A].

Action: Keeping a slight bend in your elbows, pull each cable out until your arms are in line with your shoulders [B]. Hold for one count, then use control to slowly return back to the start without touching the weights down to the stack. Repeat for 10 to 12 reps.

8. EZ-Bar Upright Row

Your Yellow Moves:

1) EZ-Bar Upright Row

Set Up: Stand with your feet hip-width apart, holding an EZ bar at its most narrow spacing with an overhand grip.

Action: Retract your shoulder blades and bend at your shoulders and elbows to raise the bar to clavicle level. Pause, then slowly lower back to the starting position. Repeat for 12 to 15 reps.

9. Dumbbell Upright Row

Your Yellow Moves:

2) Dumbbell Upright Row

Set Up: Keeping your back straight, stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.

Action: Raise the dumbbells towards your collarbone, keeping your elbows out to the sides and your shoulder blades retracted. Pause, then return to the starting position and repeat for 12 to 15 reps.

10. Cable Upright Row

Your Yellow Moves:

3) Cable Upright Row

Set Up: Stand facing a cable machine with a straight bar attached to a low pulley. Hold the bar with extended arms and an overhand grip, stepping back from the stack until there is some tension in the cable [A].

Action: Retract your shoulder blades and pull the bar up until it reaches clavicle level [B]. Your elbows should not pull behind your body or wander in front of you. Hold for one count before slowly lowering without the weights touching the stack. Repeat for 12 to 15 reps.