The deltoids are the muscles that give your shoulders a round look. Although this muscle group is referred to as one area, there are actually three sections of the delts--the posterior, lateral and anterior. Those terms mean back, side and front, respectively. To create big delts, you need to do exercises that focus on each one of those areas. With some exercises, you can target all of those areas simultaneously.
Military Press
Military presses work the anterior and lateral delts, as well as the trapezius, which is found on top of the shoulders. Stand with your feet shoulder-width apart and hold a barbell at upper chest height with your palms shoulder-width apart and facing forward. Keeping your core tight and back straight, push the bar straight above your head until your arms are just short of locking out. Slowly lower and repeat for 10 to 12 repetitions.
Arnold Press
Arnold presses work your anterior and lateral delts from a seated position with dumbbells. Sit on a workout chair with your elbows bent, arms in front of your chest and palms facing you. In an arcing motion, lift the weights above your head and twist your wrists so that your palms face forward. Once the weights are an inch apart, slowly lower and repeat for 10 to 12 repetitions.
Rear Delt Raise
Rear delt raises isolate your posterior delts and they are done with a barbell. Stand with your feet shoulder-width apart and hold the barbell behind your body and right below your butt. Your hands should be shoulder-width apart and your palms should be facing behind you. In a steady motion, lift the bar up as high as possible, keeping your elbows facing backward. Slowly lower and repeat for 10 to 12 repetitions.
Lateral Raise
Lateral raises work all three parts of your delts and they are done with dumbbells. Stand with your feet slightly wider than hip-width apart and hold the weights at your sides with your palms facing in. Steadily lift the dumbbells up to your sides until your arms parallel the floor. Slowly lower and repeat for 10 to 12 repetitions. When lifting the dumbbells, twist your wrists slightly so your thumbs point up.
Front Raise
Front raises place the most emphasis on your anterior delts and they are done with dumbbells. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing in. Keeping your arms straight, lift the dumbbells in front of your body in an arcing motion until your arms are up at an angle. Slowly lower and repeat for 10 to 12 repetitions.
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