Want shoulders that ‘pop’?

Shoulders often make the physique. Wide, broad shoulders with rounded caps are a necessity in bodybuilding, giving you a thick 3D look, but hard to build from scratch if genetics are working against you.

Train rear delts with very high reps every time you work out your shoulders. Burning the life out of them can really test your willpower, but it’s what separates you in the end.

One I like to do, picked up from national level bodybuilder, John Meadows, is heavy rear delt swings. Grab a pair of heavy dumbbells (for you) and do standing side laterals with a very limited range of motion. You simply tilt your head back and do partial swings (about half the normal ROM of a regular side lateral) for 30+ reps.

Another one is rear delt flyes using cables, aim for 15-20 reps here with as heavy a weight you can manage while maintaining good form. See video example.


Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Heavyset in his 20s, he lost 60 pounds and now helps clients find their spark and lose the weight for life.