#Overhead Pulls

🦾 The Only 4 Shoulder Exercises You Need 🔥 Shoulder workout routine to target your front, side, and rear deltoids and build massive shoulders 👇 1️⃣ Dumbell Overhead Press 💪 Focus: Front and side delts 2️⃣ Dumbbell Lateral Raises 💪 Focus: Side delts 3️⃣ Chest Supported Front Raises 💪 Focus: Front delts 4️⃣ Seated Face Pulls 💪 Focus: Rear delts Remember to maintain good form throughout every movement by picking an adequate weight, engaging your core for stability and “connecting” your mind to the deltoid part you’re working! Join the Gymfornewbies Community for more quality fitness tips #shoulderexercises #shoulderexercise #deltoids #deltoides #deltoidworkout #deltoidsworkout #shoulderroutine #bigshoulders #massiveshoulders #wideshoulders #shoulderpress #lateralraises #frontraises #facepull #facepulls #frontdelts #sidedelts #reardelts #reardelt #reardeltsworkout #shoulderworkout #shoulderworkouts #shoulderday #shoulderstrength #shoulderstability #shouldermobility #shoulderpain #roundshoulder #dumbbellpress #workoutideas

Barbell Overhead Press (also called the Standing Military Press). It’s one of the best compound lifts for strong, wide shoulders and upper-body power. 🏋️‍♂️ How to Do It 1. Setup • Stand with feet shoulder-width apart inside a rack. • Grip the bar just outside shoulder width and unrack it to collarbone height. • Brace your core and keep chest up. 2. Press • Exhale and push the bar straight up until arms are fully extended overhead. • Move your head slightly back as the bar passes your forehead, then bring it forward under the bar at the top. 3. Lower • Inhale and slowly lower the bar back to the upper chest, elbows slightly forward. ✅ Key Tips • Keep your core tight and glutes engaged to avoid lower-back arch. • Don’t lean back—think “press up and through.” • Use a spotter or safety pins if lifting heavy. 💪 Muscles Worked • Primary: Front and side deltoids (shoulders) • Secondary: Trapezius, triceps, upper chest, and core stabilizers. 📈 Programming • Strength: 4–5 sets × 4–6 reps • Size (Hypertrophy): 3–4 sets × 8–12 reps#gym

I haven’t including rope overhead Tricep extensions in my programming for over a year now. Mainly because I think the single cable overhead tricep extension is simply better. #fitness #gym

Muscles Targeted Primary muscles • Rear deltoids (posterior delts) – main driver of the movement • Upper back muscles • Rhomboids • Middle & lower trapezius Secondary / stabilizers • Rotator cuff muscles • Infraspinatus • Teres minor • Biceps (minor assistance) Benefits of Training Face Pulls 1. Improves Shoulder Health • Strengthens the rotator cuff • Helps prevent shoulder pain and impingement • Balances pressing movements (bench press, shoulder press) 2. Better Posture • Counteracts rounded shoulders from: • Sitting • Desk work • Excessive chest/front-delt training • Promotes a more upright, stable shoulder position 3. Enhanced Upper-Back Development • Builds thickness and definition in the rear delts and upper back • Improves overall shoulder appearance (wider, fuller look) 4. Performance Carryover • Improves stability and strength for: • Bench press • Overhead press • Pull-ups and rows 5. Low Injury Risk • Cable-based, controlled movement • Easy to adjust resistance and angle • Joint-friendly compared to many shoulder exercises How to Get the Most Out of Face Pulls • Use light to moderate weight • Pull toward eye or upper-face level • Lead with elbows out, squeeze shoulder blades • Focus on slow, controlled reps Typical rep range: 👉 12–20 reps for 2–4 sets #gym #workout #explore #tips #training #👍

Tips to grow shoulder⬇️ Prioritize Compound & Isolation Movements • Overhead Press (barbell or dumbbell) – hits all heads, especially front • Lateral Raises – isolates the lateral delts for width • Face Pulls / Reverse Flyes – targets the rear delts • Arnold Press – adds range and hits all delts Train Shoulders 2x per Week • Use one heavy day (compound focus) and one hypertrophy day (higher reps, isolation focus) . . . #gymmotivation #gymquotes #sadqoutes #gymlife #fitnessjourney #fitnesslife #gymrat #relationshipquotes #fitnessmotivation #workout #workoutroutine

Master Your Face Pulls!! Not all face pulls hit the same. Here’s how each variation targets different muscles: •⁠ ⁠Pull to Chest = Mid-Back focus •⁠ ⁠Pull to Eye Level = Rear Delts •⁠ ⁠Pull Overhead = Side Delts & Traps Perfect for improving posture and shoulder health. For 121 coaching hit the link in my bio: @jm_transformations

✅ The PERFECT Low Pulley Overhead Extensions 1️⃣ Set the cable rope just above your waist (adjust based on your height and comfort). 2️⃣ Face the cable machine, grab the rope, and lift it overhead as you turn around so the weights are behind you. 3️⃣ Lean forward slightly to maintain balance and tension on the cable. 4️⃣ Keep your elbows tucked in as much as your mobility allows. 5️⃣ Extend your arms overhead while keeping your upper arms relatively fixed, focusing on a full triceps contraction. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #overheadtricepextension #tricepextensions

Face Pulls: Know The Difference ⚠️ Face Pulls is a great exercise to develop greater mobility & stability at the shoulder joint. So incorporate this if you tend to do a lot of pressing movements either in front of your body or above your head. Such as a bench press, or overhead press, this is a great complementary exercise to avoid imbalances from these specific movements ultimately preventing you from getting injured. Hope that helps. Keep crushing it saiyans 🔥 . #facepulls #shoulders #delts

IMPORTANT DETAILS ⬇️ . Your shoulder is made up of three muscles 1. Anterior deltoid: shoulder flexion and internal rotation. Exercises include: shoulder press, front raises. . 2. Medial deltoid: shoulder abduction. Exercises: lateral raises and its variations . 3. Posterior deltoid: extends the arm backward and external rotation. Exercises: rear flys, face pulls. . To build amazing shoulder and entire physique you can be proud of, apply for my personal one-on-one online fitness coaching program today!

Shoulder day = Boulder Day 🪨 1️⃣ Heavy DB Overhead Press – raw power + mass 2️⃣ Machine Laterals – isolate & cap out the side delts 3️⃣ Face Pulls – rear delts & posture 4️⃣ Upright Rows – side delts + traps 5️⃣ Shrugs – finishing touch for trap thickness Delts hit from every angle. Strong, wide, balanced. 🚀 Who else is prioritizing shoulder health and size? #fitnesstips #content #gymreels #explore #gym #gymmotivation #shoulders #shouldersworkout #bouldershoulders #pump #leanmuscle #fitnesstips #shoulderday #delts #trapwork #upperbodyday #shoulderworkout #delttraining #traptraining #gymlife #gymmotivation #strengthtraining #musclebuilding #pushday #bodybuilding #athletetraining #fitnessjourney #workoutmotivation #aestheticphysique #weighttraining

“If your shoulders still look flat, it’s not genetics — it’s your exercise selection. Most guys press heavy and hope for growth — but width, shape, and 3D roundness come from precision.” WORKOUT BREAKDOWN (3–4 sets each): • Seated Dumbbell Shoulder Press — 8–10 reps • Standing Dumbbell Upright Rows — 10–12 reps • Seated Reverse-Grip Barbell Overhead Press — 8–10 reps • Standing Lateral Raises — 12–15 reps • Seated Cable Face Pulls — 12–15 reps If you’re serious about real results, follow @Flexborne — we turn effort into progress and training into transformation. 📍 Link in bio — start leveling up today. --- #shoulderworkout #3Ddelts #usafitness #gymmotivation #hypertrophytraining #aestheticphysique #musclebuilding #bodybuildingtips #fitnesstransformation #lateraldelts #reardelts #flexborne #fitnessmotivation #gymculture

This Exercise Can Seriously Boost Your Overhead Mobility The dumbbell pullover might be old-school, but if overhead extension or shoulder mobility is holding you back, it 100% deserves a spot in your weekly rotation. Unlike passive stretching, the pullover uses load to actively pull you deeper into that overhead position—giving you access to more range. Now, you still have to be smart about it. If the weight’s too heavy, your brain’s gonna hit the brakes and block you from getting that full stretch. So pick something reasonable and try this format I’ve been loving lately: 7-Minute AMRAP Every 30 reps, bump the weight up a bit. Start at, say, 15lbs for 30 reps → then 25lbs for 30 → 35lbs for 30… and so on, until time’s up. It gets spicy on the endurance side, but this style helps you find the *right* weight—because if it’s too heavy, you just won’t make the reps. And hey, if AMRAPs aren’t your thing? Just go with classic 3 sets of 10. No shame in that. As long as the weight pulls you deeper than you’d go on your own, you’re doing it right.