Bodybuilding is a competitive sport and recreational activity where participants try to develop their muscles so that they are bigger and aesthetically pleasing. The shoulders are one of the most visible muscle groups and can be seen from the front, side and back of the body. The muscles that surround your shoulders--correctly called your deltoid muscles--are made up of three separate sections or heads: the anterior at the front, the medial at the side and the posterior to the rear. According to "The New Encyclopedia of Modern Bodybuilding" by Bill Dobbins and Arnold Schwarzenegger, all three heads need equal development if the shoulders are going to look and function as well as possible.
Dumbbell Front Raises
To isolate your anterior or front deltoid, stand with your feet shoulder-width apart and a dumbbell in each hand. Your hands should be in front of your thighs with your palms facing your body. Keeping your elbows slightly bent but rigid, raise one arm forward so that your hand is slightly above shoulder-level. Slowly lower the weight back to your leg and repeat with your other arm. Continue alternating arms until your set is completed.
Overhead Presses
This exercise can be performed either seated or standing, with dumbbells or a barbell. All variations of the overhead press will target your anterior deltoid. Hold the weight at shoulder level with your elbows directly beneath your hands and palms facing forward. Push the weight directly over your head but stopping just short of fully extending your elbows. Slowly lower the weight back to the starting position and repeat.
Dumbbell Side Raises
The medial or side deltoids give your shoulders width when viewed from the front or back. Stand with your feet hip-width apart and holding a dumbbell in each hand. Your hands should be by your sides and facing in toward your thighs. Keep your elbows slightly bent but rigid, raise your arms away from the side of your body and lift them up to shoulder-height. Try to keep your shoulders down when performing this exercise. Slowly lower the weights back down to your sides and continue until your set is complete.
Cable Side Raises
This medial deltoid exercise uses a low cable which keeps tension on your shoulder muscles throughout the movement. Stand with your left side closest to a low pulley and hold the pulley handle in your right hand so that the wire crosses in front of your body. Lift your arm out to the side and up to shoulder level keeping your palm turned down toward the floor and without flexing your elbow. Slowly lower your arm back to your side and repeat to complete your set before changing sides.
Dumbbell Reverse Flies
Your posterior or rear deltoids are the smallest of the three shoulder muscles but no less important for shoulder function and appearance. Lie on your front on an exercise bench and let your arms hang down from your shoulders. Hold a dumbbell in each hand. Lift your arms out to your sides so that they form a "T" shape with your body. Slowly lower your arms back to the starting position and repeat.
Cable Face Pulls
To work your posterior deltoids, set an adjustable pulley to chest-height and attach a rope handle to the carabiner hook. Stand up straight with your arms extended and holding one end of the rope handle in each hand. Leading with the elbows, pull backward and outward so that your hands are on either side of your face--hence the name of this exercise. Squeeze your shoulders down and back and keep your wrists straight. Slowly return to the starting position and repeat.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding"; Bill Dobbins and Arnold Schwarzenegger; 1999
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