Shoulder Day — Bro Split Outline

ExerciseMechanicsSetsRepsEquipmentPrimary Focus
Machine Overhead PressCompound38–12MachineStable Overhead Pressing / Front + Side Delt Strength
Seated Dumbbell Overhead PressCompound38–12DumbbellsOverall Shoulder Mass & Strength
Cable Lateral RaiseIsolation310–15Cable MachineSide Delt Width / Constant Tension
Reverse Cable CrossoverIsolation310–15Cable MachineRear Delt Development / Shoulder Balance

Warm up rotator cuff, start with overhead presses, then train side delts, and finish with rear delts for balanced shoulder development.

Workout Form & Technique Guide

Visual references and key coaching points for mastering shoulder exercises.

1. Machine Overhead Press

A stable, safe overhead pressing movement ideal for consistent shoulder overload with reduced core involvement.

Form Reference

Machine Overhead Press form 1
Machine Overhead Press form 2

Key Points

  • Keep elbows slightly in front of the body.
  • Avoid leaning back.
  • Control the descent for better delt activation.

Alternative Exercises

  • Seated Dumbbell Shoulder Press
  • Standing Barbell OHP
  • Smith Machine Shoulder Press
  • Arnold Press

2. Seated Dumbbell Overhead Press

A natural, joint-friendly overhead press that builds all heads of the delts with balanced loading.

Form Reference

Seated Dumbbell Overhead Press form 1
Seated Dumbbell Overhead Press form 2

Key Points

  • Keep wrists stacked under elbows.
  • Press slightly up and inward.
  • Avoid arching excessively.

Alternative Exercises

  • Machine Shoulder Press
  • Standing Barbell OHP
  • Arnold Press
  • Landmine Press

3. Cable Lateral Raise

The most effective side-delt isolation exercise, offering constant tension through the full range of motion.

Form Reference

Cable Lateral Raise form 1
Cable Lateral Raise form 2

Key Points

  • Lead with elbows, not wrists.
  • Slight forward lean helps side delt targeting.
  • Stop at shoulder height to avoid trap takeover.

Alternative Exercises

  • Dumbbell Lateral Raise
  • Machine Lateral Raise
  • Lean-Away Cable Raise
  • Single-Arm Cable Lateral Raise

4. Reverse Cable Crossover

Top-tier rear delt movement providing a strong contraction and excellent shoulder balance.

Form Reference

Reverse Cable Crossover form 1
Reverse Cable Crossover form 2

Key Points

  • Keep elbows slightly bent.
  • Pull outward, not backward.
  • Avoid shrugging or using traps.

Alternative Exercises

  • Reverse Pec Deck
  • Bent Over Dumbbell Rear Delt Raise
  • Face Pulls
  • Cable Y-Raise