💪 6 Delt Exercises for 3D Shoulders

Want some useless information? The plastic thing on the end of your shoelaces is called an aglet. Want some useful information? Check out everything below!

Here’s what we have for you today:

• Canadian powerlifter Jeff Nippard’s top shoulder exercises to hit your front, lateral, and medial deltoids

• A review of which row variation is best for growing your back

• Looking back at Lou Ferrigno’s incredible comeback at the 1992 Mr. Olympia

EXERCISES

Build 3D Delts

To develop impressive, well-defined shoulders, targeting all three deltoid muscles — front, medial, and posterior — is crucial. However, Canadian powerlifter and natural bodybuilder Jeff Nippard suggests that the medial deltoid should be the primary focus for substantial shoulder growth and creating an impressive physique.

According to Nippard, the front delts already experience significant volume during compound movements like the bench press. Additionally, the posterior deltoids are effectively targeted during back exercises. Nippard provides expert recommendations for exercises that target each deltoid head — specifically the medial — on his YouTube channel. Check out his video to discover the six exercises to help you achieve explosive growth in your delts on shoulder day. 

TRAINING 

Battle of the Rows

Rows are one of the best ways to build a well-defined back. But out of the litany of row variations to choose from, the chest-supported and bent-over versions sit atop the list. But the question remains: which of these two exercises is superior when sculpting those coveted lats? Turns out, the answer isn’t so simple. (Is it ever?)

The bent-over row engages your core and activates your entire posterior chain, which can help your deadlift game. The chest-supported row, on the other hand, isolates your upper back muscles by eliminating lower body involvement. This also means it’s far gentler on the lower back, making it ideal for members of the Herniated Disc Club™.

There are pros and cons for each, but chances are, one of these moves is better for your individual goals. Continue reading for a comprehensive breakdown.

BODYBUILDING 

The Hulk’s Comeback

Though Lou Ferrigno was one of the most dominant figures in bodybuilding during the '70s, he never won the Mr. Olympia crown during his peak. He sought to rectify that in 1992 when he returned to the stage after a 17-year absence to challenge again for the title in his early 40s. Despite belonging to a different era, Ferrigno astounded the audience at Finland's Helsinki Ice Hall with his imposing presence and massive 290-pound physique. But was it enough to secure the elusive Sandow trophy?

We head into our Wayback Machine to relive Ferrigno’s famous comeback and explain how The Incredible Hulk tweaked his diet and workout routine to be bigger than ever. Check out the full story below.

THE DROPSET 

Sub Zero Rehab

• Cold plunges can help with post-workout recovery. So, we reviewed how the Sun Home Cold Plunge Pro measures up to other therapeutic options.

• The Arnold press is a compound dumbbell shoulder press that targets your front, lateral, and rear deltoids. Learn how to employ this delt-builder properly. 

• Some experts believe that massage guns are great for mobility and recovery. But does science back these claims? Find out as we do a deep dive on the subject.