secret to blow your shoulders

      Barbell Deltoide

        Grip a barbell a little narrower then shoulder width. Stand upright with your feet shoulder width apart. Hold the barbell at arms length in front of you.

Keep your elbows above your hands at all times. Pull the barbell directly up from the starting position until the bar is just below your chin. Hold this position for a second to maximize the peak contraction, then slowly lower to the starting position. Repeat. 

Bent Lateral Raises (also known as "Reverse Dumbbell Flyes")

This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms