💪 5 Shoulder Exercises for Beefy Delts

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Here’s what we’ve got for you today: 

• The 2019 Mr. Olympia winner Brandon Curry parted ways with bodybuilding coach Abdullah Alotaibi in preparation for the 2024 Olympia — and we’ve got the inside scoop

• The five shoulder movements the reigning two-time Bikini Olympia champ Jennifer Dorie performs for toned delts

• 15 of the best glute exercises for improved athletic performance and strength

BODYBUILDING

Parting of the Ways

Last week, the bodybuilding world was set abuzz when coach Abdullah Alotaibi announced his departure from 2019 Mr. Olympia champion Brandon Curry's team. Alotaibi shared the news of their separation through an Instagram post on June 26, highlighting the absence of any bad blood between them. He lauded Curry, stating, “I coached Brandon. He’s truly a great guy and very humble and respectful… Any coach will be lucky to work with him.” 

On July 1, Curry himself confirmed to BarBend that he and Alotaibi had amicably decided to part ways, marking the end of their partnership that began in December 2016. While Curry has kept the identity of his new coach under wraps, he revealed that he’s indeed collaborating with someone new.

Furthermore, Curry addressed and quashed the swirling social media speculation regarding his retirement, firmly stating his commitment to compete in the 2024 Mr. Olympia contest.

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WORKOUT

5 Shoulder-Toning Moves

Enhancing shoulder strength improves performance in major compound movements like the bench press and shoulder press and refines physique for bodybuilding competitions. Recently, Jennifer Dorie, a two-time Bikini Olympia champion, unveiled her routine for toned shoulders on social media.

Dorie follows a regimen of four sets for each of the five exercises, starting with the compound movement like the Smith machine shoulder press. She prefers this machine for its stability, safety, and ability to isolate the deltoids more effectively compared to the free-weight overhead press. Following this, Dorie combines isolation exercises using dumbbells and cables, specifically targeting her anterior, lateral, and posterior deltoids.

Discover her comprehensive guide to enhancing shoulder strength and aesthetics at the gym in the detailed guide below.

TRAINING

Glute Growth Hacks

The gluteus maximus, the body's largest muscle, plays a pivotal role beyond aesthetics. Strengthening this muscle is key for enhancing athletic performance and strength training, as it increases your overall muscle mass, contributing to greater strength gains. However, with the vast array of lower body exercises available, identifying the most effective ones for glute activation can be challenging. We’ve curated a list of the top 15 glute exercises recommended by experts to elevate your next leg day.

This selection includes a mix of substantial compound movements targeting the posterior chain, like conventional deadlifts and back squats, alongside isolation exercises specifically designed to target the glutes, such as cable glute kickbacks. Additionally, unilateral exercises like the curtsey lunge and Bulgarian split squat are highlighted for their effectiveness. 

Our experts provide detailed guidance on the optimal number of sets and reps, necessary equipment, and step-by-step instructions with modifications for each of the 15 exercises, ensuring a comprehensive approach to glute training.

THE DROP SET 

Heading to the Olympia

• The 2024 Mr. Big Evolution Pro bodybuilding show went down this past weekend, with Nathan De Asha coming out on top and claiming his spot at the 2024 Olympia. Check out the full results here.

• Besides fueling muscle strength and mass, anabolic steroids come along with a ton of side effects. See how Dr. Mike Israetel manages the adverse effects of steroids with supplements. 

• Protein smoothies are a tried-and-true way to hit your macro goals every day, and these 10 protein powders are our favorites.