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Posted On: November 3rd 2026, 11:47 am
Grow shoulders that pop with 5 exercises..
I hear men say all the time they want to build a Dorito back and lean waist.
But they are focusing on the wrong thing.
Your shoulders give the illusion of a wide back and lean waist, and most men are training them completely wrong.
Your delts are made up of 3 parts:
1️⃣ Front head - ALREADY trained by horizontal push exercises like bench press, push-ups, and dips (vertical)
2️⃣ Side head - middle part of your delts, makes it pop out (DB lateral raise, cable lat raises, upright rows)
3️⃣ Rear-head - most neglected part which gives your delts that 3D look (face pulls, rear-delt flies, reverse pec)
Pick 2 exercises from the lateral and rear-delt list, and one from the front delt (overhead press, Arnold press).
That’s all you need to grow your shoulders - train 2 sets per exercise within 8-12 rep range.
Focus on lifting heavier, and of course consistent.
Comment “PLAN” for my full muscle-building guide 📲
I hear men say all the time they want to build a Dorito back and lean waist.
But they are focusing on the wrong thing.
Your shoulders give the illusion of a wide back and lean waist, and most men are training them completely wrong.
Your delts are made up of 3 parts:
1️⃣ Front head - ALREADY trained by horizontal push exercises like bench press, push-ups, and dips (vertical)
2️⃣ Side head - middle part of your delts, makes it pop out (DB lateral raise, cable lat raises, upright rows)
3️⃣ Rear-head - most neglected part which gives your delts that 3D look (face pulls, rear-delt flies, reverse pec)
Pick 2 exercises from the lateral and rear-delt list, and one from the front delt (overhead press, Arnold press).
That’s all you need to grow your shoulders - train 2 sets per exercise within 8-12 rep range.
Focus on lifting heavier, and of course consistent.
Comment “PLAN” for my full muscle-building guide 📲
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