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When it comes to exercises on shoulder day, overhead presses combined with single-joint moves for the front, middle, and rear delt heads is as routine as it gets.

But if your shoulder workout is as stale as a year-old loaf of bread, we’ve got seven delt movements that are highly uncommon, making them perfect choices to bake right into your routine.

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How important is introducing fresh exercises into your workout? A 2014 study published in the Journal of Strength and Conditioning Research suggested that changing exercises is more important than loading schemes in improving strength.1 If you’ve been following the same old routine and not seeing results, perhaps it’s time to work some of these novel exercises into your delt workout.

To come up with some truly unique ones, we’ve enlisted Florida-based trainer Nick Tumminello, NSCA-CPT, owner of Performance University (Fort Lauderdale), and author of “Strength Training for Fat Loss, and Building Muscle and Performance.”

Consider inserting one or more of these movements into your shoulder routine to get growing again.

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