Kenneth Lo

#AskKenneth | My Favourite 3D Delts Exercises

July 8, 2018

What is the best way to build delts?

 

I don't have exact answer, because they are so many ways to build delts.

 

Here are my favourite 3D delts exercises. 

 

They are 2-arms DB chest supported reverse flye, 2-arms DB chest supported lateral raises, 2-arms DB chest supported frontal raises and Facepull.

 

Exercise 1: 2-arms DB chest supported reverse flye 

 

Target muscles: Rear delts 

 

It’s another way to perform Reverse Flye (bent over lateral raises), the point of chest supported is to avoid body swing and you can focus on the lateral delts. 

 

Keys: 


1. Mind-muscle connection with slow tempo
2. Don’t lift too heavy weight. 
3. Do high reps instead 15-20 reps. 
4. Don’t swing the DB.
5. Lift elbows up.

 

 

 

Exercise 2: 2-arms DB chest supported lateral raises 

 

Target muscles: Lateral Delts 

 

It’s another way to perform Lateral Raises, the point of chest supported is to avoid body swing and you can focus on the lateral delts. 

 

Keys: 


1. Mind-muscle connection with slow tempo
2. Don’t lift too heavy weight. 
3. Do high reps instead 10-15 reps. 
4. Don’t swing the DB.
5. Lift elbows up.

 

 

 

Exercise 3: 2-arms DB chest supported frontal raises

 

Target muscles: Front Delts 

 

It’s another way to perform Frontal Raises, the point of chest supported is to avoid body swing and you can focus on front delts. 

 

Keys: 


1. Mind-muscle connection with slow tempo
2. Don’t lift too heavy weight. 
3. Do high reps instead 10-15 reps. 
4. Don’t swing the DB.
5. Lift elbows up.

 

 

Exercise 4: Facepull

 

Target muscles: Rear Delts and Rotator Cuff

 

Keys: 


1. Mind-muscle connection with slow tempo 3011
2. Don’t lift too heavy weight. 
3. Do high reps instead 15-20 reps. 
4. Scapular retraction and external rotation

5. Think you're doing rear double biceps posing

 

 

 

 

 

 

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