(A) Don’t Let Your Rear Delts Lag:-
Of the three heads of your shoulders, the front delts tend to grow more easily than the rest because they see plenty of action on both shoulder and chest day. The middle delts are also fairly easy to hit with overhead presses, upright rows, and lateral raises. The posterior delts, on the other hand, are not nearly as active and they can be notoriously difficult to isolate. The more powerful back muscles tend to take over during rear delt easier. To combat this, hit rear delts first among your raises, while your raises, while your energy levels are high. Focus on your rear delts contracting during each rear-raises rep and keep momentum to a minimum. When you’re standing, it’s all too easy to add that unwanted bounce. Move like the dumbbell lying rear lateral can mitigate this. This movement is even more effective with a slight grip change. Hold the dumbbells so your pinkies are up against the inside of the weight plate instead off in the middle of the handle. It’s subtle, but actively lifting the weight with your pinkies in this position helps engage the rear delts more.
(B) Press Your Strength Level:-
Shoulders are a relatively small muscle group compared to big movers like the back, chest, and quads. Still, you want to develop as much strength as you can, as overhead pressing also contributes to greater deltoid muscle mass. Anchor your shoulder workout with a classic pressing movement like the standing military press, seated barbell or dumbbell press, or the Arnold press. Also, consider more power-centric movements such as the push press, which helps you lift a little more weight with assistance from your back and lower-body muscles.
(C) Seek Out Failure:-
We preach intensity technique a lot on Bodybuilding.com, and for good reason: efficiency. More work gets done in less time. Albonetti, for one, likes to incorporate single, double, and triple drop sets into his shoulder training. Other time-saving options include:
(1) Forced reps:- Have your partner help you get 2-3 additional reps with the same weight after you hit initial failure.
(2) Partial reps:- Rap until failure, then continue to rep through a smaller range of motion, anywhere from one-half to one-fourth the original range.
(3) Negatives:- Have your partner help you through the positive portion of a rep and perform the negative as slowly and as under control as you can.
(D) Ratchet Up The Tention:-
The traditional lateral, front, and rear raises are useful exercises. Yet they also come with a significant flaw-the tension placed on the muscle can vary throughout the range of motion and dissipate altogether in the bottom position. There’s an alternative that maintains the tension throughout the phases of the lift. The secret is the cables. As soon as the cable is pulled and the plates lift off the weight stack, the delt head is fully engaged, flexing and straining against the resistance, throughout the full range of motion. In particular, the cable bent-over seated lateral raise and standing low pulley deltoid raise are two cable variations that diversify your workout and the way you stimulate the muscles.