if you want big, strong, round delts that pop, then you want to do these shoulder exercises and workouts

1. Standing Military Press

Also known as Standing Barbell Press and Standing Overhead Press.

Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.

Slightly bend the knees and place the barbell on your collarbone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.

Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.

Lower the bar down to the collarbone slowly as you inhale.

Lift the bar back up to the starting position as you exhale.

2) Arnold Dumbbell Press

Arnold press is a great shoulder exercise. Popularized by Schwarzenegger, it’s an overhead press where you start by Sitting on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.

As you press up, you twist the dumbbells around until your palms are facing away from you at the top.

It’s a monster at building strength and size. It hits the anterior and medial delts hard and even nails the rear delts to a certain extent. It’s superior in range of motion and time under tension to its more basic cousin, the dumbbell overhead press.

3. Smith Machine Upright Row

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.

Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.

Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.

Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

Repeat for the recommended amount of repetitions.