Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

In a "triple set" you combine the following:

  1. A heavy weight for low reps
  2. A moderate weight for medium reps
  3. A banded, full range of motion exercise for high reps

This combo hits all three things you want for your shoulders: strength, endurance, and mobility.

Shoulder Triple Set

  • 5 Close-grip dumbbell presses (heavy)
  • 10 Wide-grip dumbbell presses (moderate)
  • 20 Banded dislocates

For the close-grip dumbbell press, use a weight you can do for around 8 reps. For the wide-grip dumbbell press, use what you can do for around 15 reps with good form. If you can't do banded dislocates... you shouldn't be lifting dumbbells.

Do this for 5 sets and take note of the weights you use. Each time you do it try to go a little heavier.

Tom Morrison is a British weightlifting coach, martial artist, and CrossFit trainer and competitor. Tom works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury.  Follow Tom Morrison on Facebook