Building a three-dimensional shoulder aesthetic is a complex endeavor. The shoulders comprise three distinct muscle heads requiring specific attention for balanced growth. The reward for their development is the top of a coveted V-taper physique.
On June 17, 2024, former Women’s Physique Olympia champion Dana Linn Bailey published a video on her YouTube channel, sharing her hypertrophy-focused shoulder workout under the tutelage of coach Joe Bennett.
Dana Linn Bailey’s Shoulder Workout
Below is a summary of the training session:
- Lying Cable Lateral Raise — Four sets (Three Warm-Up & One Working)
- Superset — Machine Shoulder Press & Standing Cable Lateral Raise — 4 x 12-15
- Superset — Chest-Supported Dumbbell Reverse Flyes & Cable Reverse Flyes — 4 x 12-15
Check out the video below:
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Lying Cable Lateral Raises
Cables help keep constant tension on the target muscles throughout the range of motion (ROM). Performing lateral raises while lying supine on a weight bench further enhances tension on the medial deltoids in the bottom position.
Bennett prescribed three to four warm-up sets using a weight that allows for a strong mind-muscle connection. In the top set, focus on contracting the shoulders throughout the movement instead of lifting the heaviest possible weight.
Bailey prioritizes slow, controlled full ROM reps, starting each with her hands together at the bottom and raising them to temple level at the top. On the final set, after reaching mechanical failure, Bailey performed lengthened partials followed by isometric holds against resistance.
When you slow the reps down, you don’t have to lift as heavy because you’re getting more time under tension.
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Superset — Machine Shoulder Press & Standing Cable Lateral Raise
Bennett suggested arching the back during overhead presses based on personal preference and comfort. While some may find a slight arch beneficial, others prefer maintaining a flat back against the pad. Ultimately, prioritizing comfort and maintaining proper form is vital for optimal anterior delt activation.
Bailey performed lateral raises on a functional trainer with the pulleys pinned at the lowest setting. She used a behind-the-back crossover grip, holding the right handle with the left hand and vice-versa to ensure a bigger stretch at the bottom of her ROM.
Superset — Chest-Supported Dumbbell Reverse Flyes & Cable Reverse Flyes
Bennett recommended a five-to-12 rep range to promote hypertrophy. (1)
Lower reps have the same stimulus as the higher reps, but there’s a little less fatigue.
During reverse flyes, Bailey maintained slight elbow flexion, retracted and depressed the scapula, and prioritized pulling the elbows behind her midline during each rep.
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References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
Featured image: @danalinnbailey on Instagram
