Hunter Labrada's Middle & Rear Delt Workout


This workout emphasizes the middle and rear delts, without paying much attention to the front delts. That’s because my front delts are already very well-developed from all the chest pressing I do.
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Strong Shoulders Are Balanced Shoulders

As mentioned, I’ve shared a number of workouts and tips with Bodybuilding.com readers, but this shoulder routine stands out because it’s so untraditional.

You’ll notice it starts with a single-joint movement, the dumbbell lateral raise, done for high reps. I use that exercise as a warm-up, but it also serves as a “pre-exhaust,” fatiguing the middle delts before I do heavier overhead shoulder presses.

This workout emphasizes the middle and rear delts, without paying much attention to the front delts. That’s because my front delts are already very well-developed from all the chest pressing I do. Three exercises in this workout engage the middle delts: dumbbell and cable lateral raises, as well as seated overhead dumbbell presses to a lesser degree. The other exercises are for the rear delts.

The high-rep nature of the workout is also ideal for generating a monster pump in my delts, which I find the safest and most productive way to train them. If you’re a slave to press-focused workouts—and maybe your shoulders are letting you hear it—give this a try once a week and see if it feels as good for you as it does for me.

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