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Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the... -
10 Naked World Class Athletes Dish On Body Image & Feeling Awesome In Your Own Skin [PHOTOS][O]ne size doesn't fit all. Want a little explosive inspiration to light up your week? Look no further than the lineup of world class athletes gracing the pages—completely au naturel—of... -
The Degree #GetMoving Challenge Week 2 — MAX OUT Your Body With Explosive Lunges, Push Ups, & Squats*This article originally appeared in Men's Health and was adapted for Lean It UP. [A]aaaaaaaaaaaand we're off. After a relatively simple week one—walk 12,500 steps/day—the Degree... -
[WOTM, 07/2015] SHRED UP Your Body Outdoors With The Bodyweight Hyperburner Workout Circuit[G]ET OUTSIDE. We adore the gym and love crushing weights just as much as anyone. It's basically a second home. But let's get serious for a second — it's July and it's GORGEOUS outside.... -
Washington Nationals' OF Bryce Harper Is Straight SHREDDED In ESPN's 2015 Body IssueImage: ESPN “You’re growing up and you go, ‘I want to be on the front of a Wheaties box, I want to be on the front of a Topps card, you want to be on the Body Issue” —... -
The Workout Music Friday Five-Pack, V28 — Flo Rida, Drake, Afrojack, & Dillon Francis[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Shape Up This Summer With Chris Powell & The 6-Week Degree #GetMoving Challenge[G]et moving. We're PUMPED to announce that we've partnered with Degree, Men's Health, and Women's Health on a summer rendezvous to CRUSH a series of fitness challenges hosted by all-world... -
How Can I Get A Six Pack? 5 BIG Reasons Why Your Abs Aren't Growing[A]fter 1000's of crunches and seven brutally intense ab workouts per week, you'd think that it would all add up to that one coveted, magic number — 6. It's sad and discouraging when someone...
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The 16 Best Shoulder Exercises To Destroy Your Delts And Carve Out Major Definition
Shoulder Exercise 11: Cable Face Pulls
How to:
Video Demo — Cable Face Pulls
Primary Muscle(s): Rear Deltoids
- (1) Stand at a cable station with a rope attachment. Adjust it as high as possible.
- (2) Tighten your core, raise your arms, draw your shoulders back, and pull the rope in towards your mouth. Flare it and pull your rear deltoids as far back as possible. Your elbows should stay high throughout.
- (3) SQUEEZE the contraction for 1s and slowly release it back to start.
Shoulder Exercise 12: Kettlebell Swings
How to:
Video Demo — Kettlebell Swings
Primary Muscle(s): Front Deltoids
- (1) Squat down slightly with a kettlebell on the ground in between your legs. Grab it with your right hand.
- (2) Dip down, contract your butt, pull your shoulder forward, and powerfully swing the kettlebell up to your face. Your legs should ascend with torso. SQUEEZE your core and keep your lower back flat.
- (3) Control the weight and slowly bring it back down to the bottom. Immediately repeat for a full set and then switch arms.
Pro Tip: You can also do kettlebell swings with two arms and a heavier weight.
Shoulder Exercise 13: Upright Rows
How to:
Video Demo — Upright Rows
Primary Muscle(s): Front Deltoids, Traps
- (1) Hold a barbell (an EZ bar works, too) with an overhand grip. Place your hands roughly 6″ apart.
- (2) Under control, slowly pull the bar up to the top of your chest — keep your elbows flared up so that they’re higher than your hands. Your core should be tight throughout.
- (3) Hold it for .5s at the top and slowly lower back down to the bottom.
Pro Tip: Superset back-to-back with #14, Front Plate Raises.
Shoulder Exercise 14: Front Plate Raises
How to:
Video Demo — Front Plate Raises
Primary Muscle(s): Front Deltoids
- (1) Stand tall and hold the sides of a weight plate at your waist.
- (2) Powerfully contract your delts and raise the plate up to your face. Keep your arms locked.
- (3) Hold it for 1s and slowly lower back down.
Pro Tip: Raise the plate all the way overhead.
Shoulder Exercise 15: Front Dumbbell Raises
How to:
Video Demo — Front Dumbbell Raises
Primary Muscle(s): Front Deltoids
- (1) Stand tall with two dumbbells over your thighs.
- (2) Bend your arms slightly, contract your delts, and powerfully raise the dumbbells straight out in front of your face.
- (3) Hold for 1s and slowly lower back down to the bottom.
Pro Tip: You can also alternate arms one after another to further isolate the individual shoulder caps.
Shoulder Exercise 16: Lateral Raises
How to:
Video Demo — Lateral Raises
Primary Muscle(s): Lateral Deltoids
- (1) Stand tall with two dumbbells.
- (2) Keep your arms straight and raise both dumbbells straight out sideways until they reach shoulder height. Your body should form a big “T.”
- (3) Hold for 1s at the top and slowly lower back down.
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015
- The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic] - July 31, 2015
- The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix - July 31, 2015
Pages: Exercises 1-5 | 6-10 | 11-16
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
