Shoulders Exercises144

Three heads, three jobs. Pressing covers the front delts almost automatically; the side delts need lateral raises for width; the rear delts need flys or face pulls — the most-skipped muscle in the gym.

Presses at 5–10 reps, laterals and rear-delt work at 12–20 with strict form. Front delts rarely need direct sets if you press; the side and rear heads take 8–16 weekly sets between them.

Train shoulders inside a proven plan — see the free program library.