Master the Machine: Build Boulder Shoulders with Precision

Primary Target Area

Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Pectoralis Major (Clavicular Head), Serratus Anterior

How to Perform

1. Adjust the seat height so the handles are level with your shoulders, sit back firmly against the pad, and plant your feet flat on the floor.
2. Grip the handles with a full grip (palms facing forward or neutral) and press the weight upward by extending your elbows until your arms are nearly straight.
3. Hold the peak contraction for one second at the top, focusing on squeezing the deltoids without locking your elbows completely.
4. Lower the weight slowly and under control back to the starting position, stopping just before the weight plates touch to maintain constant tension.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For a strength-specific focus, perform 4-5 sets of 5-8 reps using a heavier load.

Primary Target Area

Lateral Deltoid (Primary), Anterior Deltoid, Supraspinatus, Trapezius (Upper)

How to Perform

1. Step 1: Adjust the seat height so that the machine's pivot point aligns with your shoulder joints and place your forearms or upper arms against the pads with a neutral grip.
2. Step 2: Keeping your chest up and core engaged, lead with your elbows to raise the pads outward and upward in a wide arc until your upper arms are parallel to the floor.
3. Step 3: Pause briefly at the top of the movement, focusing on a maximum contraction in the lateral deltoids while avoiding shrugging your shoulders.
4. Step 4: Slowly lower the weight back to the starting position over a 2-3 second count, maintaining tension on the muscles by stopping just before the weight stack touches.

Recommended Sets & Reps

3-4 sets of 12-15 reps. This exercise is best suited for higher volume to maximize metabolic stress and hypertrophy in the lateral deltoid.

Primary Target Area

Posterior Deltoid, Rhomboids, Middle Trapezius, Lower Trapezius, Infraspinatus, Teres Minor

How to Perform

1. Adjust the seat height so that the handles are at shoulder level and sit facing the machine with your chest firmly against the pad.
2. Grip the handles with a neutral or overhand grip and maintain a slight bend in the elbows as you pull the handles back in a wide arc.
3. Squeeze your shoulder blades together at the end of the range of motion, ensuring your arms are parallel to the floor and in line with your torso.
4. Slowly reverse the movement back to the starting position, maintaining constant tension by not allowing the weight stack to touch.

Recommended Sets & Reps

3-4 sets of 12-15 reps for hypertrophy and posterior shoulder stability. Focus on high-quality contractions rather than heavy loading.