Why do most of us engage in weight training? It’s simple—we want to look and feel our best! We strive for physiques that stand out from the crowd.

Achieving a slim waistline paired with broad shoulders and well-defined deltoids is essential for anyone aiming for the coveted V-Taper physique.

David Robson, the owner of Elite Physique Training Studio, captures this perfectly when he describes the V-Taper as the ideal blend of broad shoulders, a narrow waist, and flaring lat muscles—a look synonymous with perfect symmetry and proportion.

When we think of the V-Taper, iconic figures like Mr. Schwarzenegger come to mind. While some may argue that the V-Taper is somewhat old school, many individuals today are focused on sheer size, often at the expense of their taper.

I’ve witnessed countless gym-goers with massive shoulders and chests compromising their aesthetics with bulging waistlines—it’s certainly not a pleasing sight, and unfortunately, it’s becoming increasingly common.

Arnold Schwarzenegger muscle pose

If you’re looking to shed a few inches around your waist, it’s entirely achievable and surprisingly straightforward, as David emphasizes. With a targeted training program and a well-structured diet, anyone can enhance their V-Taper and enjoy the benefits of a beautifully balanced physique.

Consider this: the deltoids are a highly visible muscle group, easily seen from every angle, making them crucial to train, whether you’re pursuing a V-Taper or not. This focus becomes even more vital if you’re preparing for a competition.

Remember to train all three heads of the deltoids, and don’t overlook the rear delts—I’ve made that mistake more times than I care to admit over the years. Keep in mind that consistency is key in any training regimen.

The journey to achieving your ideal physique is not solely about lifting weights; it’s also about embracing a lifestyle that promotes health and wellness. Stay dedicated to your goals and celebrate every small victory along the way. The road to a remarkable physique is paved with commitment and hard work.

The Three Heads of The Deltoid

The Deltoid muscles are made up of the front, side and rear heads. If you want a total shoulder workout, you must do specific training for all heads.deltoid diagram

  1. Anterior deltoids (Front) Seated dumbbell press.
  2. Lateral deltoids (Side) Standing side lateral raises.
  3. Posterior deltoids (back) Bent over lateral raises.

What  You Will Need

  1. A set of dumbbells
  2. Do I need gloves? (optional) Only if you feel like you need them, gloves help you with grip and prevent calluses, but you may find that as your strength develops, so will your forearms, your grip will become stronger, and the need for gloves will lessen.
  3. Bench – a sturdy, well-made bench will pay dividends in the future; cheap ones break, they rock around, and you end up buying a better one or worse, doing yourself an injury, learn from my mistakes!
  4. Music – I have to have some tunes playing loud, for some reason I seem to train harder with a few of my fav tracks blaring out.

Seated Dumbbell Press

To start this shoulder workout we will start with a pressing movement, great for gaining mass and strength.

Primary Muscles worked: Anterior Deltoids

Secondary muscles worked: Pectorius major, Triceps brachii, Trapezius upper and lower.

3 sets of 8-10 reps (3×8)

Starting position

  1. Pick up two dumbbells, using an overhand grip, sit down on an upright bench.
  2. Lift dumbbells to shoulder level and rotate your palms so they are facing forward.
Action

  1. In a controlled fashion slowly push the dumbells upwards to an overhead position, until the dumbbells touch each other. Remember not to arch the back or lock elbows at the top of the movement.
  2. Slowly return the dumbbells to starting position and repeat.

Standing Dumbbell Side Lateral Raises

Next, we work the side of the deltoids…The lateral deltoid also is known as middle delts, outer delts, or side delts, but not the medial as it is sometimes mistakenly called. Standing dumbbell side lateral raises are probably one of the most important isolation exercises a bodybuilder will have to do, why?

  • It’s one of the few exercises that works the side head of the deltoid.
  • If you develop your side deltoids your waist will start to appear small as your shoulders broaden the all-important v shape.
  • Overhead presses will not work all of the deltoids, many bodybuilders feel the side delts get left behind if you concentrate solely on shoulder presses, lateral raises will help even things out.

Primary muscle used: Lateral Deltoids

Secondary Muscles used: Anterior deltoids and trapezius, upper and lower.

3 sets 8-12 rep until failure (3×8-12)

Starting position:

  1. Stand with your back straight, slightly less than shoulder width apart
  2. Keep knees slightly bent and elbows flexed throughout the movement
  3. Grab a pair of dumbbells palms facing forward and press dumbbells together 4 inches in front of your hips.
Action

  1. Slowly raise the dumbells in an arc until your arms are parallel to the floor.
  2. Now hold for a couple of seconds
  3. Slowly lower your arms back down, you will feel it a lot more if you keep it slow!

Standing Dumbbell Bent Lateral Raises

The final exercise in our dumbbell workout, the Standing Dumbbell Bent Lateral Raises, another isolation exercise that is crucial for developing the posterior deltoids, the backside of the shoulder. Will improve strength shoulder health and posture.

Primary muscles used: Posterior deltoids

Secondary muscles used: Lateral deltoids, trapezius upper, teres minor

3 Sets 8-10 reps (3×10)

Starting Position

  1. Stand up straight whilst holding a dumbbell in each hand, feet should be shoulder width apart.
  2. Make sure you keep your back straight, lean forward until your back is parallel to the floor and your arms are hanging down in an extended position.
Action

  1. Keeping the slightly bent position of your elbows throughout, raise the dumbells until your arms are parallel to the floor.
  2. Slowly lower dumbbells back to starting position after flexing rear deltoids at the top of the movement.

If you’re looking to sculpt those deltoids quickly and effectively, this deltoid workout is just what you need. Focus on training with intensity and keep your rest periods to just one minute between sets. Trust me, your deltoids will be on fire by the end of this session.

And if you’re up for it, you can always incorporate some trap exercises afterward to complete your upper body workout. Remember, it’s crucial to prepare your body before diving into this routine. A general warm-up is essential, consider doing some dynamic stretches or a brief cardio session like a short run, a bike ride, or rowing to get your blood flowing. For more tips on warm-ups, check out our [warm-up guide]. Let’s get those delts working!