Shoulders


For both men and women, the deltoids, also referred to as delts, are a very desirable muscle to build. Well-developed shoulders can give the appearance of a smaller waist (because the shoulders look broader). Therefore, well-trained delts improve the look of the entire physique. The deltoid has three different heads: anterior (front), lateral (middle), and posterior (rear). Each head has similar functions, but they do have some variance. More...

Kettlebells

Single Arm Rear Delt Fly

Difficulty: Intermediate

  1. Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
  3. Bring one arm behind you and rest this arm on your back. With the other arm, hold the kettlebell at arm’s length close to the floor.
  4. Swing the kettlebell out and up towards the side of your body and then return to centre. Repeat.

Front Raise

Difficulty: Beginner

  1. Stand up straight with feet shoulder width apart, holding the kettlebell in front of your pelvis.
  2. Keeping arms straight, raise the kettlebell slightly higher than head level.
  3. Return to the starting position and repeat.

Rear Delt Row

Difficulty: Beginner

  1. Stand with your feet shoulder width apart, holding the kettlebell with both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
  3. Lift the kettlebell upwards towards your upper chest and then lower the kettlebell- repeat.

Long Lever Lateral Raise

Difficulty: Intermediate

  1. Stand with feet shoulder width apart holding a kettlebell with one hand at your side.
  2. Keeping your arm straight, swing the kettlebell up and out, away from your body to around head height, holding on to the kettlebell firmly so it doesn’t change position in your hand.
  3. Return to the starting position and repeat.