Build Boulder Shoulders with the Best Exercises for Your Delts

Samson Dauda's Intra-Workout Shake

  • 1 scoop Intra[R3] Intra-Workout Powder
  • 1 serving BLOODSHOT non stim pre-workout powder

Samson Dauda's Post-Workout Iso Protein Shake

  • 2 scoops ISO[H1] Grass Fed Whey Protein Isolate Powder
  • 2 scoops CDX Cluster Dextrin Carb Powder

Samson Dauda's Shoulder Workout

Exercise 1: Standing Machine Lateral Raises
Keep a slow and controlled pace to avoid swinging the weight when performing this exercise. Make sure the machine is adjusted correctly to your height, allowing your hands to align parallel with your shoulders when at the top of the movement. Stand between the two handles with your knees slightly bent and begin your set. Hold the weight for 1-2 seconds before returning your arms to the starting position. Samson likes to perform this exercise unilaterally, as it allows you to put complete focus and attention onto one side, keeping perfect form. 

Exercise 2: Shoulder Press
Next, Samson moves onto the Panatta shoulder press, one of his staple machines. When performing a shoulder press on a machine similar to this or a smith machine, keep the handles/bar twisted back throughout your set. Twist them forward when you have completed your set to return the weight back safely. Keep this in mind when beginning this exercise, as you want a comfortable form for your wrists to twist the handles without causing strain. Avoid locking out your elbows or bringing the weight too low during your set. Samson performs his top set of 2 plates a side for 10 reps, bringing his hands down to ear level at every rep.

Exercise 3: Reverse Cable Fly
Samson chooses this exercise next to focus on his rear delts. Set the pulleys of the cable machine to a height just above your head. Grab the cables' handles with your opposite arms to create an 'x' shape out in front of you. Stand in the center of the cable machine and take a step backward to create some tension in the cables. With a slight bend in the elbows, begin by pulling your arms backward and pinching your shoulder blades together. Make sure to squeeze and fully contract your rear delts in this position before bringing your arms back to the starting position. Aim to complete 3-4 sets of 8-10 reps. 

Exercise 4: Cable Front Raises
Samson chooses to perform front raises on the cable machine. Face away from the machine with your arms beside you. Adjust the height of the pulley so that you can comfortably reach the D handles, slightly lower than where your arms hand naturally falls, to allow for continuous tension. While maintaining a stationary torso, lift the handles in front of you with a slight bend in the elbow. Be sure your palms are facing down throughout the movement to ensure you are engaging the front delt. Bring the weight up inline with your shoulders and hold for 1-2 seconds before returning to the starting position. Repeat this for 8 - 10 reps.

Exercise 5: Seated Dumbbell Lateral Raises
To finish his workout, Samson performs dumbbell lateral raises. Sit on the edge of a flat bench and hold your arms relaxed by your sides, grasping a dumbbell in each hand. Without swinging or using any momentum, elevate the dumbbells to the side. While lifting the dumbbells, a slight flexion is allowed in the elbow. At the top of the movement, your hands should be facing downwards, and the dumbbells should be parallel to the floor. Pause briefly and then release the tension, lowering the dumbbells to the starting position. If you are struggling to keep your body still during the movement, reduce the weight and adjust the bench to a 90-degree angle to encourage you to stop swinging.