The shoulders are the most frequently used muscle group in the upper body, says International Sports Sciences Association trainer Alex Stewart. The shoulders, or deltoids, are composed of three parts, each responsible for different functions: the anterior head located along the front of the shoulder, the middle head and the posterior head at the back of the shoulder. You should train each area of your deltoids for maximum muscle growth.
Side Lateral Raises
Side lateral raises target the middle head of the deltoid, responsible for shoulder abduction. You will also work your biceps, trapezius, lower back and rotator cuff at the same time. Stand with your feet hip-width apart and a dumbbell in each hand. Exhale as you raise the dumbbells up and out to your sides, palms facing down. Raise the dumbbells until your arms are level with your shoulders. Slowly return to the starting position as you inhale.
Reverse Flyes
Reverse flyes target the posterior head of the deltoid, the region that allows the shoulder to extend and rotate laterally. Start by lying facedown on an incline bench with a dumbbell in each hand. Extend your arms in front of your body so they are perpendicular to the bench. Bend your elbows slightly and face your palms in toward each other. Exhale as you move your arms away from each other. Bring the dumbbells up until your arms are parallel with the floor. Squeeze your shoulder blades together and return to the starting position.
Barbell Shrugs
Barbell shrugs work the two trapezius muscles along the shoulder and upper back. Working these muscles adds muscle between the shoulder blades to fill out the shoulders. Stand with your feet hip-width apart, and grip a barbell with your hands a bit wider than shoulder-width apart. Exhale as you shrug your shoulders up as far as you can. Hold briefly and return to the starting position as you inhale. Focus on engaging your shoulder muscles rather than the biceps while lifting. Shrugs can be performed with dumbbells, a Smith machine or disc weights in place of the barbell.
Seated Shoulder Press
The shoulder press and its variations work the anterior head of the deltoid, as well as the triceps, rotator cuff and trapezius muscles. Sit on an upright bench with a dumbbell in each hand. Bring the dumbbells to each side of your face with your elbows bent and your palms facing forward. Exhale and extend your arms above your head, keeping your palms facing forward. Slowly pull the dumbbells back to the starting position as you inhale.
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