Your shoulder muscles are built like a bulb of garlic. While exact orientation varies slightly with your individual body mechanics, the three "cloves" of your shoulder muscles, the anterior, lateral and posterior deltoids, are usually located just to the front, on top of and behind the shoulder joint, respectively. Because shoulder flexibility and integrity will vary between individuals, always limit range of motion as necessary on shoulder exercises to avoid shoulder tightness, pain and instability.
Front Raises
Front raises target your anterior deltoid. This exercise may be done with your palms facing either back toward your body or in toward each other. If you have shoulder problems, you may find the palms-in position to be more comfortable.
Hold a dumbbell in each hand, arms extended at your sides. Keep your arm straight but not locked as you lift both dumbbells straight up in front of you until they reach shoulder height. If you have trouble keeping your torso steady during this motion, focus on squeezing your abs tight and lift the weights one at a time.
Lateral Raises
Lateral raises target your lateral deltoid, sometimes known as the medial deltoid. To do lateral raises, sit or stand with a dumbbell in each hand, palms facing in toward your body. Focus on keeping your shoulder blades down and back as you lift both dumbbells out to the side, arms straight but not locked. Stop when the dumbbells reach shoulder level.
Upright Row
The upright row targets your anterior and lateral deltoids, along with your entire shoulder girdle, arm muscles and your trapezius muscle. Grasp a dumbbell in each hand, arms extended straight down in front of your body. Rotate your palms so they face back against your body and hold the dumbbells together as if they were connected by a solid bar. Lift the dumbbells straight up along the line of your body, stopping just below your chin. Your elbows should naturally flare up and out to either side of your head.
Rear Deltoid Flyes
There are a number of ways to do rear deltoid flyes, which focus on the often under-developed rear portion of your deltoid muscle. One of the simplest ways of doing rear deltoid flyes is to sit on the edge of a weight bench, feet flat on the floor, bending forward at the hips. Hold a small dumbbell in each hand and bring them together beneath your thighs, palms facing in. Squeeze your core muscles to keep your torso straight and stable as you spread your arms, bringing them out and up as if they were the covers of a book being opened, and your spine were the book's spine.
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