X-Frame: Shoulders & Arms

See previous post Making Gains.

This is 1 of 3 strength training guides for getting the X frame that typically gives that heroic appearance.

Key points of shoulders and arms:

• Deltoids are 3-head muscles: front, medial, back

• The shoulder, or the acromioclavicular process (AC Joint), is made up of the humerus (bone), scapula (bone), clavicle (bone), deltoid (muscle), and trapezius (muscle).

• The arm is made up of the humerus (bone), ulna (bone), radius (bone), deltoid (muscle), bicep (muscle), tricep (muscle), a collection of ulnaris-based muscles (forearm), and a collection of radialis-based muscles (forearm).

Choosing The Right Weight

When you choose your weight, you want to consider your sets/reps and the load you can handle.  The first set should be just fine with a little effort towards the end.  The second set should end with greater effort put in with the last 3-5 reps.  The third set should end with definite effort put in with the last 3-5 reps.  Once that third set starts feeling more like the second, you can increase your weights.

In an effort to keep everything simple, we’re going to make everything 3 sets of 10 reps.  It is recommended to keep track of what weights you use for the different exercises.  Some muscles are going to progress faster than others.

Be sure to rest for 30-60 seconds between sets.

3 x 10 Tricep Pulldowns

3 x 10 Bicep Curls, Alternating

3 x 10 Flat-Bench Bicep Curls

3 x 10 Tricep DB Extensions

3 x 10 Strict Shoulder Press

3 x 10 Rear Delt Flies

3 x 10 DB Lateral Raise

3 x 10 Forearm Curls

3 x 10 Front Raises

3 x 10 Around The World

3 x 10 Upright Rows

How To Do This

• Tricep Pulldowns

  • Using a cable system and a straight handle, start by placing the cable anchor at the highest point and setting your weight.  In this position, you’re going to be able to use quite a bit of weight.  Face the cable system.  Feet should be shoulder width apart.  You’ll want to lean forward slightly when you start.  Grip the straight bar and push it down until your arms are fully extended below the waist.  Control the bar upward until your elbow is at roughly 90 degrees (parallel with the floor) and then push it back down.  That is one rep.  Continue until you finish all 10.  By keeping the movement limited to 90 degrees on the cable system, we keep continual tension on the triceps during the entire set, which will help with additional muscle growth.

• Bicep Curls, Alternating

  • Select your dumbbells.  Stand with your feet shoulder width apart and one dumbbell in each hand at an active rest at your sides.  Active rest is where you keep your muscles engaged, not limp and noodly; keeping a slight bend at the elbow can help with active rest.  Curl one dumbbell upwards so your palm is facing your shoulder and your hand should be at the same height at your shoulder.  Return the dumbbell to the active rest position and begin to curl the other side.  Once you have curled both sides you have finished one rep.  Continue until you finish all 10 reps.  Bicep curls target the bicep, brachioradialis, and brachialis.

• Flat-Bench Bicep Curls

  • Select your dumbbells.  Use a bench that is flat.  Lay down on the bench with your feet flat on the floor.  Start with the dumbbells curled up to your shoulders, then control the extension downward.  Once they are extended as far as you can manage, curl them back up to your shoulders.  This is one rep, continue to complete the rest.  This movement really targets the long head of the bicep to help create a taller bicep peak.

    • The flat-bench technique is a form of incline bicep curls.  If you hyperextend your elbows (which I do) then flat-bench can help prevent that.  If you prefer an inclined bench, I recommend positioning it at 45 degrees.

• Tricep DB Extensions

  • Select one heavy dumbbell, usually double the weight of what you curl.  Sit on a flat bench.  Carefully hoist the dumbbell over your head and securely hold it with your hands on one end.  Your elbows should be facing forward.  Bend your elbows to control the descent of the dumbbell and then push it upwards.  This is one rep, continue until you finish all 10 reps.  This movement works the whole tricep, but has more focus on the lateral and medial heads.

• Strict Shoulder Press

  • Adjust your bench so it's at an 80-85 degree, almost fully upright.  You will want to adjust the seat portion as well, for comfort, to 10 degrees.  The bench is now adjusted to isolate what is being worked.  Select your dumbbells and get seated.  Bring your dumbbells up to shoulder height with your palms facing outwards (start position).  Push the dumbbells upwards until the arm is fully extended, then return to the start position.  This is one rep, continue until the set is complete.  This focuses primarily on the isolated deltoids.

• Rear Delt Flies

  • Adjust your bench to being flat.  Select your dumbbells.  Sit at the end of the bench with a dumbbell in each hand.  Lean over so your chest is above your knees with the dumbbells lowered on either side of your legs with active rest arms.  Use your shoulders to raise your arms into a flying-type of position that maintains a light bend at the elbow, not a deep bend.  Return to the starting position.  Do not raise your body upwards.  This is one rep, continue for the rest of the set.  This targets your rear deltoid and some back muscles such as the trapezius and rhomboids.

• Forearm Curls

  • Select your one dumbbell and sit at the end of your bench.  You can rest your forearm along the top of your leg with the palm facing upwards and wrist just past the knee.  Hold the dumbbell and allow your hand to extend towards the floor (start position) before curling it upwards.  This movement is small.  Return to the start position.  This is one rep on one side.  You’ll want to do 10 reps per side for each set.  This will help increase your forearm size and increase grip strength.

• DB Lateral Raise

  • Select your dumbbells.  You can sit on the bench or stand for this.  Start with the dumbbells at your sides with your arms in active rest.  Use your shoulders to raise your arms out to your sides so you end up in a “T” formation.  Control the dumbbells back down to the start position.  That is one rep, continue with the rest of the set.  This specifically targets the medial deltoid, which helps create a wide shoulder look.

• Front Raises

  • Select your dumbbells.  Standing is usually preferred for this with feet shoulder width apart and arms in active rest.  Raise one arm in front of you, out straight with your thumb facing upwards.  Control it back down.  Raise the other arm in the same manner and then control it back down.  This is one rep, continue for the rest of the set.  This specifically targets the front deltoid.

• Around The World

  • Select your dumbbells.  Stand with your feet shoulder width apart.  Start with your hands extended towards the floor with your palms facing outward, arms in active rest.  Raise both arms in an outward arc, like you’re forming a giant circle, until your arms are extended above your head with your palms still facing outward.  Follow the same path back to the start position.  This is one rep, continue for the rest of the set.  This mostly targets all three heads of the deltoid and the trapezius.

• Upright Rows

  • Select a fixed barbell.  Stand with your feet shoulder width apart.  Your grip on the fixed barbell should be shoulder width apart.  Hold the fixed barbell just below the waist.  Raise it up to your shoulders, keeping the path close to your torso.  Your arms are going to remain above the bar.  Control the bar back down to the start position.  This is one rep, continue for the rest of the set.  This mostly targets your trapezius (upper and middle mostly) and deltoids, while also engaging biceps and your core.

Gym Tips:

• Don't wear your gym shoes outside. You don't want dirt, grime, gravel, salt, and other things getting into the gym.

• Always wipe down benches and machines with a gym cleaner and rag or paper towel. Your gym should have this stuff available. No one wants to sit in someone else's sweat.

• You can power through with an awesome playlist.

On an entire other note, if you are an RLSH, please take a moment to fill out this RLSH 2025 Demographics Survey. It's anonymous. Just looking to gather some general information to study.