@steel.workout: Shoulders that won't cap out and triceps that won't stretch out your sleeves. This sequence fixes both at once. First, seated dumbbell shoulder press. The foundation of shoulder volume. Press up under control, no torso swing, and lower down until your elbows hit ninety degrees. Skip this exercise and your shoulders never gain real size. Second, dumbbell lateral raises. Elbows slightly bent, raise to shoulder height and hold for a second before lowering slowly. Fast lateral raises don't build shoulders. They just overload your traps. Third, barbell front raises. Hits the front delt with more load than dumbbells allow. Raise to shoulder height and lower under control. No torso swing. Fourth, machine reverse flyes. The rear delt is the most neglected head and the one that changes your posture the most. Full contraction at the top, hold for a second. Skip this head and your shoulders never look round. Fifth, EZ-bar skull crushers. Lower slowly until the bar almost touches your forehead, then press up under control. Builds the long head, the one that shows even with your arm relaxed. No shoulder swing. Just triceps. Sixth, cable rope pushdowns. Elbows locked, spread the rope at the bottom and squeeze until full lockout. Finish with maximum contraction across all three heads.

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Monday 20 July 2026 13:00:00 GMT