Roelly Winklaar's Delt Demolition Program

The Beast's shoulder training regimen for monstrous delts!


These isolate the posterior (rear) delts better than any other movement, with the added beneft of working the rhomboids and traps, thus adding size not only to the delts but to the middle back. “You don’t need to go very heavy on these to feel the muscle burn, especially if you do them with perfect form,” says Winklaar.

HOW TO DO IT: Keep your back flat and, with a weight in each hand, palms facing each other, bend over almost to parallel, so the dumbbells are hanging down and your hands are in a neutral grip. In one smooth motion, lift till your arms are parallel with the foor, then slowly lower the weights in a controlled manner—it’s easy on these to shift the weights forward or backward, cheating yourself out of the purpose of the movement. When you fIrst start these, check your form in the mirror to make sure the weight is coming directly out to your sides. You can also do these seated if standing causes too much strain on your lower back. - FLEX

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