Shoulders Isolation Moves

February 19, 2011


A goal in bodybuilding is to give the appearance of shoulder caps with separation in anterior, lateral and rear deltoids. Isolation moves are fine tuning exercises that develop these three muscles. It doesn't take much weight to isolate and fatigue them in a short amount of time. This blog focuses on isolation movements with a compound move incorporated at end to finish exhausting the three deltoid muscles. It is important that all exercises be performed with buttocks pushed to the back of seat to keep upper pecs out of the movements; this position helps to isolate the deltoid muscles. In these exercises, I will put in my weight used; however, my partner, a guy (not a bodybuilder) used a little more weight in isolation exercises and much more weight in the last compound movement. The intensity is maintained with nonstop partner switching till end.

Warm up set:

4 sets of standing lateral raises 5#, 10#, (15# x2)

4 sets of standing front delt raises 5#, 10#, (15# x2)

Seated side laterals (10 reps)

4 sets db lateral raises with elbows slightly bent and arms slightly forward. 10#, (15#x 3)

Seated front delts (10 reps)

4 sets db raises to the front with db in 45 degree angle at top 10# (15#x 3)

Standing barbell wide grip bent elbow shoulder raises. (10 reps) isolates the laterals and rear delts. Should see the laterals pop up in mirror.

4 sets barbell 65#, (75#x 3)

Seated shoulder press close to bar (10 reps) with last two sets drop sets plates pulled off each side till failure. This is press pause at bottom technique using the smith machine.

4 sets 45#, (50# x 3) last two sets plates removed to bar only till failure. Failure is inability to lift the bar from rack position.

This workout doesn't look like much but it definitely gave shoulder fatigue in the end. Shoulders are small muscles in relative comparison to other body muscle groups. The intensity has to be there with no stopping between sets changing off with partner to achieve full effect of muscle hypertrophy failure. This routine fills the shoulders full of blood and when flexed the three muscle groups separate. Some of these exercises are a little difficult to picture as they are modified from a basic exercise.

Always, I will answer questions and I wish all of you happy training days!