Trainer: Cory Gregory, bodybuilder and trainer at

Benefit: Using a full 180-degree range of motion in lateral and front raises creates a brand-new stimulus for your front and lateral deltoids, spurring new growth. The rear delt fly hits your rear deltoids for a well-rounded shoulder workout.

Related: Test Your Shoulder Mobility Before You Lift Weights Overhead

Directions: Perform the following exercises in the order shown. Use a lighter weight than you normally would for regular lateral and front raises.

1. Full lateral raise, 15 reps
2. Alternating full front raise, 15 reps per side
3. Top-to-bottom rear delt fly (5 reps up, 5 reps down), 3 rounds for 30 total reps

That's 1 round. Do 3 to 5 rounds.

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