Training your delts is a essential part of building and trimming your shoulders. Whether you are a workout pro or devising your first training plan, the exercises below will help you meet your fitness goals.
lever shoulder press v. 3
To perform the Lever Shoulder Press V. 3, follow these steps:
1. Start by adjusting the seat of the leverage machine to a height that allows your arms to be at shoulder level when seated.
2. Sit on the machine with your back flat against the padded support.
3. Reach up and grab the handles of the machine. Your hands should be slightly wider than shoulder-width apart.
4. Push the handles upwards until your arms are fully extended, but do not lock your elbows. This is your starting position.
5. Slowly lower the handles back down to shoulder level. Ensure that you maintain control throughout the movement, do not let the weights control you.
6. Once the handles are at shoulder level, push them back up to the starting position. This completes one repetition.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your back flat against the pad throughout the exercise and avoid using your body to push the weights up. The movement should be controlled and focused on the delts.
lever shoulder press v. 2
To perform the Lever Shoulder Press V. 2, follow these steps:
1. Start by adjusting the seat of the leverage machine to a height that allows your arms to be at shoulder level when seated.
2. Sit on the machine with your back flat against the pad.
3. Grasp the handles of the machine with your palms facing forward. Your hands should be slightly wider than shoulder-width apart.
4. Push the handles upward until your arms are fully extended, but do not lock your elbows. This is your starting position.
5. Slowly lower the handles back down to the level of your shoulders. Ensure that you maintain control of the movement at all times.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your back flat against the pad throughout the exercise and avoid using your body to push the weights up. The movement should be controlled and focused on the delts.
lever shoulder press
1. Start by adjusting the seat of the leverage machine to a height that allows your arms to be at shoulder level when seated.
2. Sit down on the machine and grasp the handles with a firm grip. Your palms should be facing forward and your elbows should be bent at a 90-degree angle.
3. Push the handles upwards until your arms are fully extended, but do not lock your elbows. This is your starting position.
4. Slowly lower the handles back down to the initial position, ensuring that you maintain control of the movement at all times.
5. Repeat this movement for your desired number of repetitions.
6. Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
7. For safety, always ensure that the weight is manageable and that you are able to perform the exercise with proper form.
8. This exercise primarily targets the deltoids, but also works the triceps and upper chest to a lesser extent.
9. As with all exercises, it's important to start with a lighter weight and gradually increase as your strength improves.
10. Always remember to breathe during your workout. Inhale as you lower the weight and exhale as you push it up.
lever seated reverse fly (parallel grip)
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1. Begin by adjusting the seat height on the leverage machine so that your shoulders align with the machine's handles when seated.
2. Sit down on the machine with your chest against the pad. Your feet should be flat on the floor for stability.
3. Grab the handles with a parallel grip, meaning your palms should be facing each other.
4. Keep your elbows slightly bent and your wrists straight throughout the exercise.
5. Exhale and slowly pull the handles out to your sides and back, squeezing your shoulder blades together. Your arms should be raised to shoulder height, creating a line parallel to the floor.
6. Hold this position for a moment to maximize the contraction in your delts.
7. Inhale and slowly return the handles to the starting position, ensuring you maintain control and do not let the weights slam down.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and avoid using your body momentum to lift the weights. The movement should be controlled and focused on the delts.
lever seated reverse fly
1. Begin by adjusting the seat height on the leverage machine so that your shoulders align with the machine's handles when seated.
2. Sit down on the machine with your chest against the pad. Your feet should be flat on the floor for stability.
3. Reach out and grab the handles with your palms facing inwards. This is your starting position.
4. Keeping your arms slightly bent, pull the handles out to your sides and back as far as you can. This movement should come from your shoulders and you should feel a squeeze in your deltoids.
5. Hold this position for a moment, then slowly return the handles to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or momentum to lift the weights; your shoulders should be doing the work.
lever one arm shoulder press
1. Start by adjusting the seat on the leverage machine to ensure it is at the correct height. Your feet should be flat on the floor and your back pressed firmly against the backrest.
2. Position yourself on the seat and grasp the lever handle with one hand. Your arm should be fully extended above your head, but don't lock your elbow. This is your starting position.
3. Slowly lower the lever until your arm is bent at a 90-degree angle. Your elbow should be in line with your shoulder, and your hand should be level with your head.
4. Push the lever back up to the starting position, extending your arm fully but not locking your elbow. Ensure you are using your shoulder muscles to push the weight, not your arm or back muscles.
5. Repeat this movement for your desired number of repetitions.
6. Once you have completed your set, switch to the other arm and repeat the same steps.
7. Remember to keep your core engaged and your back pressed against the backrest throughout the exercise to maintain proper form and prevent injury.
8. For best results, perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting.
9. Always ensure to use a weight that is challenging but allows you to perform the exercise with correct form.
10. This exercise can be performed for 3-4 sets with 8-12 repetitions per set.
lever military press
1. Start by adjusting the seat of the leverage machine to a height that allows the handles to be in line with your shoulders when seated.
2. Sit down on the machine and grasp the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
3. Push the handles upwards until your arms are fully extended, but do not lock your elbows. This is your starting position.
4. Slowly lower the handles back down to the level of your shoulders. Ensure that you maintain control of the movement at all times, do not let the weights control you.
5. Once the handles are at shoulder level, push them back up to the starting position. This completes one repetition.
6. Aim to complete 3 sets of 8-12 repetitions, ensuring to maintain proper form throughout.
7. Remember to breathe in as you lower the handles and breathe out as you push them upwards.
8. Always ensure your back is flat against the seat and your feet are flat on the ground to maintain stability and control throughout the exercise.
9. If you feel any discomfort or pain during the exercise, stop immediately and seek advice from a fitness professional.
10. As with all exercises, it's important to start with a weight that is challenging but manageable, and gradually increase the weight as your strength improves.
lever lateral raise
To perform the Lever Lateral Raise, follow these steps:
1. Start by adjusting the lever machine to your height. The handles should be at shoulder level when you're standing upright.
2. Stand in the middle of the machine with your feet shoulder-width apart.
3. Grab the handles of the machine with your palms facing down. Ensure your arms are fully extended and parallel to the floor.
4. Keep your back straight and your core engaged throughout the exercise.
5. Slowly raise the handles out to your sides, keeping your arms straight. Continue to lift until your arms are at shoulder height and form a straight line with your body.
6. Pause for a moment at the top of the movement, then slowly lower the handles back to the starting position.
7. Repeat the movement for the desired number of repetitions.
Remember to keep your movements controlled and avoid using momentum to lift the weights. This exercise should be performed with a focus on the delts, so ensure you're not straining your neck or other muscles.
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