Sleeve Stretching Arm Routines! Deltoid Edition

Today we will be concentrating on the shoulders, primarily the Delts. These are needed for the well rounded look, and good development can help bridge the gap between your back and arms.

Here are three exercises that you can circuit together to help develop great delts and improve power.

The best part is that the Delts are very humbling muscle group, since we are running them as a circuit you can stick to a low-low range for your weight selection. .

This circuit consists of a set of ten reps per routine, each progressing set after the initial set you will be going to cap at ten reps.

3. Side Raises/Lateral Raises

With a straight back and slightly bent arms, perform side raises. You will be focusing on using the shoulder muscles to raise and lower the weight. These are not performed with a straight arm.

2. Rear Delt Raises

Keeping a straight back lean forward and slide your feet foward on floor. You will be mimicking the motion of the Dumbbell Chest Fly with this routine. The weights will meet under the bench, underneath your quads.

1. Dumbbell Shoulder Press

The lighter weights may seem foolish when you start the circuit, but you will be gracious once it comes time to the final portion of this routine. Keep your elbows close to perpindicular side, and push up. Keep a straight back and used a controlled form.


Delts can be hit on leg day, or after your compound exercises on back or chest day.


Remember, slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.


For more tips on gaining muscle, check out our section about Gaining Muscle.