Top 3 Shoulder Exercises For 3D Delts

Jeff Nippard
30 Nov 202311:12

Summary

TLDRIn this fitness-focused video, the host and exercise scientist Dr. Mike Isreal share their top three shoulder exercises to develop 3D delts. They emphasize the importance of training side delts, which are often the most prominent part of well-developed shoulders. The video provides detailed instructions for exercises targeting the front, side, and rear deltoid heads, including machine shoulder press, easy bar front raise, super ROM lateral raise, cross body cable wire raise, super ROM reverse cable fly, and reverse pec deck. The emphasis is on proper technique, controlled movements, and maximizing muscle involvement for optimal results.

Takeaways

  • πŸ‹οΈβ€β™‚οΈ The video discusses top exercises for developing 3D shoulders, focusing on different head muscles of the deltoids.
  • πŸ” A German study from the 1990s is referenced, indicating that bodybuilders often have overdeveloped front delts due to chest workouts.
  • πŸ€” The importance of not overemphasizing front delt training is stressed, as side and rear delts are more important for shoulder aesthetics.
  • πŸ‹οΈβ€β™€οΈ The video recommends machine shoulder press for front delts due to increased stability and the ability to push closer to failure.
  • πŸ“ Dr. Mike's top pick for front delts is an easy bar front raise, emphasizing the importance of range of motion and isolation.
  • πŸ”„ The video suggests using controlled technique and deep stretch in exercises, with a focus on maintaining tension throughout the movement.
  • πŸ“‰ The side delts are identified as the most important for shoulder development, with a recommendation to dedicate 70-90% of delt training to them.
  • 🀲 The super ROM lateral raise is highlighted as a top-tier exercise for side delts, with a focus on proper hand positioning and resistance path alignment.
  • πŸ€Έβ€β™‚οΈ Cross body cable wire raises are recommended for side delts, emphasizing the stretch and unique muscle fiber engagement.
  • πŸ”„ Dr. Mike's approach to rear delt training involves a super ROM reverse cable fly, focusing on maximizing muscle involvement with controlled movement.
  • πŸ–ŒοΈ The reverse pec deck is suggested for rear delts, with a cue to 'paintbrush' the movement for maximum muscle activation and a deep stretch.

Q & A

  • What are the main focuses of the video?

    -The video focuses on shoulder exercises for developing 3D delts, with an emphasis on the front, side, and rear head exercises, and includes expert insights from exercise scientist Dr. Mike Isreal.

  • Why might front delt training be overemphasized according to the video?

    -Front delts are often overemphasized because they receive a lot of stimulation from chest workouts, as noted by a German study which found that bodybuilders have significantly larger front delts compared to non-lifters.

  • What does Dr. Mike Isreal suggest about the importance of side and rear delt training?

    -Dr. Mike Isreal suggests that side and rear delts are more important for bodybuilding and that rear delt training is overrated if you're training your back properly, as the rear delts should be well developed.

  • What is the recommended proportion of side delt training in overall delt training according to the video?

    -The video suggests that side delt training should constitute 70 to 90% of delt training due to their significant impact on shoulder aesthetics.

  • What is the number one exercise for the anterior or front head of the deltoids as recommended in the video?

    -The number one exercise for the front head of the deltoids is a machine shoulder press, which increases stability and allows for a full range of motion.

  • Why is controlled technique and a deep stretch emphasized in the exercises?

    -Controlled technique and a deep stretch are emphasized to ensure that the tension is directed to the shoulders, to prevent dropping the weight or breaking technique, and to maximize muscle engagement.

  • What is the recommended rep range for the easy bar front raise exercise?

    -The recommended rep range for the easy bar front raise exercise is 10 to 20 reps, with an emphasis on a slow and controlled eccentric phase.

  • What is the 'super ROM lateral' exercise and how does it benefit the side delts?

    -The 'super ROM lateral' exercise is a lateral raise that goes beyond the typical range of motion, which helps to activate the side delt fibers more effectively and provides a greater stretch.

  • How does the cross body cable wire raise differ from a standard lateral raise?

    -The cross body cable wire raise differs by pulling the weight across the body, which provides a greater stretch on the side delts and hits the deltoid compartments from a slightly different angle.

  • What is the number one pick for the posterior head of the deltoids according to Dr. Mike Isreal?

    -Dr. Mike Isreal's number one pick for the posterior head of the deltoids is a super ROM reverse cable fly, which emphasizes a full range of motion and peak contraction of the rear delts.

  • What is the key cue for the reverse pec deck exercise for the rear delts?

    -The key cue for the reverse pec deck exercise is to reach forward as far as possible and arc out with the arms, simulating a painting motion on the floor, to maximize the stretch and engagement of the rear delts.

Outlines

00:00

πŸ‹οΈβ€β™‚οΈ Top Shoulder Exercises for 3D Delts

In this paragraph, the video discusses the importance of training the front, side, and rear heads of the deltoids for a rounded 3D look. The speaker emphasizes that front delts often receive enough stimulation from chest workouts and should not be overemphasized. Dr. Mike Isrel, an exercise scientist, is introduced to share his top three exercises. The focus is on the side delts, which are considered the most important for shoulder development. The speaker suggests that side delt training should account for 70 to 90% of delt training. The front head exercise recommended is a machine shoulder press, which offers stability, a full range of motion, and the ability to work each shoulder individually. Dr. Mike's top pick for the front delts is an easy bar front raise, highlighting its isolation and range of motion benefits.

05:01

πŸ€Έβ€β™‚οΈ Advanced Techniques for Side and Rear Delt Training

This paragraph delves into advanced techniques for training the side and rear deltoids. The speaker introduces the 'super ROM lateral raise' as a top-tier exercise for side delts, emphasizing the importance of controlling the negative and maintaining tension throughout the movement. The cross body cable raise is recommended for its ability to stretch the side delts and hit all muscle fibers evenly. For the rear delts, Dr. Mike recommends a super ROM reverse cable fly, focusing on a full range of motion and peak contraction. The speaker's top pick for the rear delts is the reverse pec deck, with a cue to reach forward and sweep the arms out, maximizing muscle involvement and control on the negative.

10:02

🏝️ Desert Island Shoulder Workout Scenario

In the final paragraph, the speaker and Dr. Mike engage in a hypothetical scenario where they are stranded on a desert island with only one piece of equipment for a front delt exercise. They discuss the importance of choosing an exercise that maximizes muscle engagement and provides a full range of motion. The conversation highlights the value of slow and controlled movements, especially on the negative portion of the lift, to maximize muscle growth and engagement.

Mindmap

Keywords

πŸ’‘Shoulder Exercises

Shoulder exercises refer to physical activities designed to strengthen and develop the muscles of the shoulders. In the video, the theme revolves around the presenter's top three shoulder exercises aimed at developing 3D delts, focusing on the front, side, and rear heads of the deltoid muscles. These exercises are crucial for achieving balanced and well-rounded shoulder development.

πŸ’‘3D Delts

3D Delts is a term used to describe the aesthetic and functional development of the shoulder muscles, giving them a rounded and voluminous appearance from all angles. The video emphasizes the importance of training each head of the deltoid muscle group to achieve this look, rather than just focusing on one area.

πŸ’‘Front Delts

Front Delts refers to the anterior head of the deltoid muscle, which is often overdeveloped due to its involvement in chest exercises. The video discusses the common mistake of overemphasizing this area and instead suggests focusing more on the side and rear heads for a balanced shoulder development.

πŸ’‘Side Delts

Side Delts are the lateral head of the deltoid muscle, which contributes significantly to the shoulder's width and overall appearance. The video suggests that side delt training should constitute the majority of deltoid training, with exercises like the super ROM lateral raise being highlighted for their effectiveness.

πŸ’‘Rear Delts

Rear Delts refer to the posterior head of the deltoid muscle, which is often overlooked but plays a role in the shoulder's overall shape. The video mentions that if the back is trained properly, the rear delts should be well-developed, and exercises like the reverse cable fly are recommended for targeted training.

πŸ’‘Machine Shoulder Press

The Machine Shoulder Press is an exercise mentioned in the video that uses a machine to provide stability and isolate the shoulders. It allows for a full range of motion and is recommended for targeting the front delts effectively, ensuring that the tension is directed to the intended muscle group.

πŸ’‘Controlled Technique

Controlled technique is a training approach that emphasizes the importance of proper form and slow, deliberate movements to maximize muscle engagement and minimize the risk of injury. The video script mentions this concept in relation to exercises like the front raise, where a deep stretch and pause at the bottom position are recommended.

πŸ’‘Eccentric

Eccentric in the context of the video refers to the lowering phase of a resistance exercise, where the muscle lengthens under tension. The script discusses 'milking the eccentric' to maximize the time under tension, which is a technique to enhance muscle stimulation and growth.

πŸ’‘Unilateral Exercise

Unilateral exercises are those that work one side of the body at a time, allowing for the correction of muscle imbalances and ensuring each muscle group is worked equally. The video mentions the benefits of unilateral movements like the machine shoulder press for addressing any left-to-right shoulder imbalances.

πŸ’‘Super ROM

Super ROM, short for Super Range of Motion, is a training technique that involves extending the range of motion beyond the typical limits of an exercise to increase muscle stretch and activation. The video script discusses exercises like the super ROM lateral raise and reverse cable fly, which incorporate this technique for enhanced muscle engagement.

πŸ’‘Peak Contraction

Peak contraction is a moment during an exercise when the muscle is at its most contracted state, often at the top of a movement. The video script describes the importance of achieving peak contraction in exercises like the reverse cable fly to maximize muscle activation and growth.

πŸ’‘Metabolites

Metabolites, in the context of the video, refer to the byproducts of muscle metabolism that accumulate during intense exercise, leading to a 'burning' sensation. The script mentions that this sensation is an indicator of effective muscle engagement and can be a useful guide for targeting specific muscle groups.

Highlights

Front delts often get overemphasized due to stimulation from chest workouts.

Bodybuilders have five times the front delt size as non-lifters, but only three times the side delt size.

Side and rear delts are more important for shoulder development than front delts.

Rear delt training is considered overrated if the back is trained properly.

Visually, big shoulders are often due to well-developed side delts.

Side delt training should constitute 70 to 90% of delt training.

Machine shoulder press is recommended for front delts due to increased stability and range of motion.

Controlled technique and deep stretch are emphasized in shoulder exercises.

Unilateral exercises like the machine shoulder press help fix left-to-right shoulder imbalances.

Dr. Mike's top pick for front delts is the easy bar front raise for its isolation and range of motion.

Explosive positive and controlled negative movements are key in front raise exercises.

Super ROM lateral raises are recommended for side delts, emphasizing a natural thumb position and control.

Cross body cable wire raises are favored for side delts due to the stretch and unique angle.

Anatomy research shows seven deltoid compartments, emphasizing the need for varied angles in training.

Dr. Mike's top pick for rear delts is the super ROM reverse cable fly, focusing on peak contraction and control.

Switching hand positions in reverse cable fly exercises helps maintain symmetry.

Reverse pec deck is recommended for rear delts, with a focus on reaching forward and sweeping out.

The last negative in exercises is crucial for muscle growth and should be controlled.

Transcripts

play00:00

in this video I'm showing you my top

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three shoulder exercises for round 3D

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delts one exercise each for the front

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side and rear heads and for some extra

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scientific credibility I'm bringing in

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exercise scientist Dr Mike isrel who's

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going to share his top three as well up

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first front delts now a very common

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mistake here is actually giving the

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front delts too much volume since they

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already get a lot of stimulation from

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any chest work in your program in fact

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this German study from the 1990s found

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that bodybuilders have five times the

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front delt size as non-ls but only three

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times the side delt size as non- lifters

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so they often are overemphasized would

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you agree with that like side and rear

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are more important from a bodying even

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more to an extreme perspective I agree

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with that so much I I go overboard and I

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say rear adult training is overrated as

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well if you're training your back

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properly your rear delts should be very

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well developed you can just pour a lot

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of volume into the side delts and also

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visually if you ever see someone who has

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big shoulders and you look at them

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you're like oh those delts are really

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big almost in every case it's the side

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delts that are actually very big and the

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rear delts of of course construct the

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rest of it the front delts matter but

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it's side delts that really count so I

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think side delt training should be 70 to

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90% of delt training wow so while the

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side delts are clearly the most

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important the other two heads still

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complete the 3D look so let's start with

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the anterior or front head my number one

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exercise here is a machine shoulder

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press and that's simply because being

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seated increases stability which will

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ensure virtually all the tension is

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being directed to the shoulders where

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you want it and secondly most people can

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push machine exercises closer to failure

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without worrying about dropping the

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weight or breaking technique and I like

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this panata machine in particular

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because it allows for a huge range of

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motion and a big stretch on the front

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delt in the bottom so one thing I

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noticed uh training with Mike on his

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channel as well he really really

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emphasizes controlled technique and a

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deep stretch and also in in the stretch

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position he tends to do a lot of pausing

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which can be very humbling in terms of

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the amount of weight that you use so

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that's something I actually don't

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typically do I'm I'm a little bit more

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of like a constant tension guy most of

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the time so that's been really cool I

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feel like I'll continue implementing

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some of that in my training oh and

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another thing I like about this machine

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is that it's unilateral meaning each

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shoulder is forced to work individually

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which can be great for fixing any left

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to right shoulder imbalances that feels

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really good doesn't it yeah see yeah

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a is that okay to say I'll usually hit

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these for 6 to 10 reps and of course any

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decent shoulder press machine will get

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the job done and if you don't have

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access to one you can get a very similar

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effect with a seated dumbbell shoulder

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press which is also unilateral and

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forces each shoulder to work

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individually okay so Dr Mike's number

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one pick for the front delts is an easy

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bar front raise and he gave two reasons

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why one of the reasons is that it gives

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a ton of motion to the front delts a

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huge range of motion there and also

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because it is an isolation exercise and

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it's pretty rare to see for front belts

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most people choose a compound press

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which is cool and all but if your tip

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volume is where it is if your pecs are

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sore if your shoulder joints are upset

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with you because you've been doing a lot

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of pressing maybe the overhead press is

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not in the cards if I wanted the maximum

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effect of something like this I would

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actually do it on a free motion machine

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so that I could move my hand behind the

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plane of my body and get a huge stretch

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to the front belt but a lot of people

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don't have access to a machine like that

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and this is a fine alternative exercise

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that it'sit a similar thing so the cues

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here is that you want to keep your chest

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up if you cave your chest you're not

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stretching your front delts as much what

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you want to do is essentially it's like

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a curl except you never bend your elbows

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so it just comes up all the way nice and

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high and then you milk the Ecentric and

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it's going to be hardest here all the

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way down chest up at the bottom oh

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goodbye front belts do you think it's

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dangerous to go beyond this point here I

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think there's never been a reason to

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suspect that if you know Anatomy things

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that are causing joint pain are tend to

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be not so great for the joints but if

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you can do this without any joint pain I

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mean listen if there is something from a

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cupboard you want that's up there or

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you're like well I would get it but I

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don't want to be crippled for life

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that's not the case I think it's totally

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fine and Mike explained that for these

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he uses relatively higher reps in the 10

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to 20 range with a more explosive

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positive and a slow and controlled four

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to five second negative especially

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maintaining control at the midpoint

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where tension is the highest finish

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resisting oh wow very nice doesn't take

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a lot man I'll say this if people are uh

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cutting out this part they're missing

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out on a lot I would say the most

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effective part of this movement

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generally there are some nuances here is

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from 45Β° to 135Β° here to here so I can't

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lie this is like the craziest front Del

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pump I think I've had possibly ever okay

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so with front dels out of the way we're

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hitting the most important head for 3D

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delts the side delts so I'm going to let

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you go first for side delt what would be

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your number one there are many number

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ones you're my number one what's the

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number one number one well an exercise

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that I think is really top tier is what

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I call the super ROM lateral super Ang

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motion lateral exactly like a lateral

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raise just keep going okay and at any

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point do I do this or this or just nor

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okay so for me this feels natural to

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kind of kind of Thumbs Up it a little

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bit sure is that okay thumbs up it as

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little as POS possible on the way up but

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try to keep your pinkies up but if you

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run into stuff where it feels weird you

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can thumbs up naturally does feel weird

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you like this better yes because then it

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activates the side Del yeah yeah for

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sure and let me just explain that very

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briefly if I thumb up it you can see

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that the resistance path is in line with

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the front delt fibers if I do this now

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the resistance is in line with the side

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delt fibers if you feel pain doing this

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then consider going thumbs up it might

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be better sure but in my case this feels

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great great I love it so why not Mike

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recommends doing these for moderate to

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higher reps in the 10 to 20 range and

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once again really emphasizes good

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control on the negative on each and

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every rep all right so my number one

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side delt exercise is a cross body cable

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wire raise most people when they do

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lateral raises go directly out to the

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side there's nothing wrong with that the

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main reason I like these is the stretch

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you get here if you were going to

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stretch your side delt you wouldn't just

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hold it here you're not getting a ton of

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stretch here if you pull it across your

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body now you have more stretch on the

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delt also most people think of the

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shoulders as having three to distinct

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heads the front side and rear but

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Anatomy research shows there are more

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like seven deltoid compartments each

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having unique muscle fibers that fan out

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in slightly different directions so

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hitting the delts from slightly

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different angles is more likely to make

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sure that all the fibers get hit evenly

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and here's how I do that and position my

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torso so that I feel that stretch come

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in on my side delt and then I'll sweep

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the weight out and back almost as if

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drying and flicking a sord

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so so we feel the nice

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stretch and then we're up out and back

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beautiful control Jeff that's

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awesome okay nice next let's take a look

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at our top two exercises for the

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posterior head Mike's number one pick

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here is a super ROM reverse cable fly

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I've actually never done them the way he

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coaches them so I picked up on some

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really great cues a couple of really

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important cues here first you want to go

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past your hand connection yep just like

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that people say well wouldn't that

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create a symmetry totally but you just

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every other set what you're going to do

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is you're going to switch your hands

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which one goes top the bottom and a big

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thing is you want generally to keep your

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elbows locked out so that you can make

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sure it's all real delt you will not be

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able to use as much load that way but

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minimizing the load while maximizing

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muscle involvement is a really good

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thing and here's a big one further back

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Jeff go ahead and pull all the way back

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yes and here we get a peak contraction

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to the muscle you can feel the burn

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accumulating while you do it and then

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slowly peel that muscle out on the way

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back so it's a really good thing to

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really Crunch at the top it won't cost

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you a ton of reps cuz it's easy there

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but you'll connect to that rear delt

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typically I would stop about here

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probably but now I'm going to here yeah

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and that extra bit Yeah makes it way

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harder here's the best part they

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actually start to accumulate metabolites

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they hurt more and more in that position

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you take that pain and you go okay I

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know exactly where my re dos are because

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they hurt there and then I slowly AR out

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in its Madness and I hate it and then it

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stretches like crazy and then the whole

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thing starts again that's right and my

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top pick for the rear delts is the

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reverse pec deck and honestly Dr Mike

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gave me the single best que I've ever

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heard for this exercise here the queue

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will massively reduce how much you're

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lifting but will hit that Target muscle

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better for good real delt training you

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want to reach forward really far also

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you'll notice it pre-stretches the rear

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delts you're not pulling you're arcing

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out to try to paint brush as far of a

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distance as you possibly can punch

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forward yes and then sweep out can't

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brush out as much as you can it's like

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if you imagine that there is like you're

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standing on top of a pile of money and

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there's a camera measuring you get to

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keep all of the money you do this with

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your hands yes let's go and I'm just

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going to show my last two reps here and

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notice that at no point do I allow

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myself to pull my arms in I'm sweeping

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my arms out and painting as much of the

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floor as I can on each and every rep and

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as as if another as if you're going to

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do another one thing since I've been

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training with Mike a little bit that

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I've heard you say quite a bit is as if

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you're going to do another I really like

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that que because it forces you to be

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intentional with that last negative yes

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do it as if you're going to do another

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one so you're controlling controlling

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controlling pause now you're done and

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then let go and that last negative may

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be one of the most muscle growth

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promoting portions of any rep you will

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ever do in any set so why skip that a

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lot of guys go all the way up and they

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go uh and it's like oh you went so good

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so close so close there are tons of off

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camera analogies to make but I know you

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run a nice wholesome Channel and I will

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just shut off

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[Music]

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[Laughter]

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down who are you are you the powered by

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ice cream fell that's me you're an old

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fan again you don't have to go hard or

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anything like that but uh just just so

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we have some b-roll then I have to go

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home cuz like you're you're kind of

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you're kind of locked into something

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just do what the machine

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says I used to do a lot of standing

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barbell overhead pressing yeah I know

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and I got to a lot of Str oh thank is

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that guy actually Thor

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sweet we're on a desert island with all

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these machines we have to do a front

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Delta exercise what one do you pick this

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is a very highly equipped desert island

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so if you're stopping from here to here

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it's like what this whole other part

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then it's like eating half a slice of

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pizza and throwing the other half away

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that's a common comment won't it hit

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your junk on the way down like yes if

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you're Wild uncoordinated and you

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deserve you have a junk destroy one more

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yeah do one from the

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rear and then slow on the way down is a

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big one okay I'm going to get the

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sleeves

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up oh yeah oh did you see that

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I changed my mind slow right away slow

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slow and then slow slow slow slow slow I

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want to give a big thank you to Mike his

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channel is called Renaissance

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periodization he does all kinds of

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videos exactly like this it's just

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really cool tips and cues and tweaks

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that I don't think you'll hear on any

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other channel also want to give a quick

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shout out to the gym here muscle and

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fitness they let us film here they even

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turn the music down for us so I really

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appreciate that thank you guys so much

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for watching don't forget to leave us a

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thumbs up if you enjoyed it and I'll see

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you guys all here in the next video

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Shoulder Workout3D DeltsExercise ScienceBodybuilding TipsMuscle GrowthShoulder PressLateral RaisesCable FlyDr. MikeFitness AdviceDelt Training