Here’s how to develop Muscular Shoulders as fast as humanly...
Dean Turner@DeanTTraining
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Apr 13, 2026
~3 min read
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Here’s how to develop Muscular Shoulders as fast as humanly possible:
(See slides in posts below)
x.com/manyooutd/stat…
(See slides in posts below)
x.com/manyooutd/stat…
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Just so we’re clear…
The Delts have 7 segments but practically speaking we probably only need to really focus on the 3 heads (anterior, middle, posterior)
The Delts have 7 segments but practically speaking we probably only need to really focus on the 3 heads (anterior, middle, posterior)
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For the Anterior Delts (front), I wouldn’t worry about doing much outside of a good OHP (overhead press variation)
Preference (in order)
1) OHP Machine
2) Smith OHP (In front or behind the head)
3) Dumbbell/Barbell OHP
Preference (in order)
1) OHP Machine
2) Smith OHP (In front or behind the head)
3) Dumbbell/Barbell OHP
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For the Middle Delts (side), lateral raise variations are your bread and better
My 3 favorite:
1) Cable laterals (wrist height pulley)
2) Cable laterals (low pulley)
3) Machine laterals
Dumbbell laterals are fine…but the resistance profile isn’t as favorable as it is with the alternatives listed
My 3 favorite:
1) Cable laterals (wrist height pulley)
2) Cable laterals (low pulley)
3) Machine laterals
Dumbbell laterals are fine…but the resistance profile isn’t as favorable as it is with the alternatives listed
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Before you ask:
Yes…Upright Rows can be an ELITE Side Delt builder as well
Fine to pair alongside the other exercises mentioned in this thread
I prefer the Smith Machine variation
Yes…Upright Rows can be an ELITE Side Delt builder as well
Fine to pair alongside the other exercises mentioned in this thread
I prefer the Smith Machine variation
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Most of you probably already had a pretty decent idea of what it would take to build your front/side Delts…perhaps you just didn’t know which specific exercises would be BEST
That said, I’d imagine many are still reading this thread to find out what to do for the Posterior Delts
Well…
That said, I’d imagine many are still reading this thread to find out what to do for the Posterior Delts
Well…
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The Posterior Delts (rear) have several functions which I won’t get into as this isn’t a biomechanics course
Because of this, there are a variety of exercises that you may use to train the Posterior Delts
Exercises I’d steer toward:
1) Reverse Machine Flys
2) Rear Delt Cable Crossovers (braced against a bench if possible)
3) Chest supported row variations
Chest Supported Dumbbell Flys & Chest Supported Rear Delt Swings can work fine too if you’re limited to free weights
Because of this, there are a variety of exercises that you may use to train the Posterior Delts
Exercises I’d steer toward:
1) Reverse Machine Flys
2) Rear Delt Cable Crossovers (braced against a bench if possible)
3) Chest supported row variations
Chest Supported Dumbbell Flys & Chest Supported Rear Delt Swings can work fine too if you’re limited to free weights
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Now, onto actually programming these exercises…
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If Shoulders were my TOP priority, I’d probably do something like this:
2 Upper workouts per week 3-4ish days apart
Upper 1 I’m prioritizing
- Seated Machine OHP
- Cable or Machine Lateral Raises
- Chest Supported Rows @ 45° Shoulder Abduction (Driving elbows past torso)
Upper 2 I’m prioritizing
- Seated Machine OHP
- Smith Upright Rows
- Rear Delt Fly Machine
2-3ish sets of each exercise
5ish to 10ish rep range
1 RIR preferred but 0 RIR/Failure is just fine if you don’t trust your ability to accurately gauge RIR
I don’t mind bumping rep range slightly for exercises like Upright Rows/Laterals if it improves rep quality
And as always:
3+ MINUTES REST BETWEEN SETS
2 Upper workouts per week 3-4ish days apart
Upper 1 I’m prioritizing
- Seated Machine OHP
- Cable or Machine Lateral Raises
- Chest Supported Rows @ 45° Shoulder Abduction (Driving elbows past torso)
Upper 2 I’m prioritizing
- Seated Machine OHP
- Smith Upright Rows
- Rear Delt Fly Machine
2-3ish sets of each exercise
5ish to 10ish rep range
1 RIR preferred but 0 RIR/Failure is just fine if you don’t trust your ability to accurately gauge RIR
I don’t mind bumping rep range slightly for exercises like Upright Rows/Laterals if it improves rep quality
And as always:
3+ MINUTES REST BETWEEN SETS
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There is obviously an infinite number of ways to program to improve the size of the Shoulders but I think SOMETHING LIKE THAT is your best bet if they’re your TOP priority!
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Ultimately, you’re probably looking at 4-6 sets for the Front Delts, 4-6 sets for the Side Delts, and 4-6 sets for the Rear Delts split evenly across 2 sessions each week.
There may be overlap between these muscle groups depending on the exact exercises selected but if you’re in that neighborhood as far as volume goes, you’re in a low-moderate rep range, you’re using good technique, and you’re taking sets close in proximity to failure…you’re probably training the Delts as efficiently/effectively as possible.
Be sure to TRACK your workouts and make adjustments as necessary based on the feedback your data provides you!
There may be overlap between these muscle groups depending on the exact exercises selected but if you’re in that neighborhood as far as volume goes, you’re in a low-moderate rep range, you’re using good technique, and you’re taking sets close in proximity to failure…you’re probably training the Delts as efficiently/effectively as possible.
Be sure to TRACK your workouts and make adjustments as necessary based on the feedback your data provides you!
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