The deltoids, or shoulder muscles, are composed of three regions, each responsible for a different motion. The anterior head runs along the front portion of the shoulder and controls shoulder flexion and medial rotation. The medial head, responsible for shoulder abduction, covers the side and top of the shoulder. The posterior head runs along the back of the shoulder and controls shoulder extension and lateral rotation. Choose a variety of movements to target each area of your deltoids.
Dumbbell Front Raise
Dumbbell front raises focus the resistance on the anterior and medial heads of your deltoids. Stand with your feet hip-width apart, holding a dumbbell in each hand. Rest the dumbbells on the front of your thighs with your palms facing your legs. Maintain a slight bend in your elbows as your raise the dumbbells in front of you. Raise your arms until they reach shoulder level. Slowly lower the dumbbells back to the starting position.
Dumbbell One-Arm Upright Row
Upright rows with dumbbells work the medial and posterior heads of your deltoids, along with your biceps and trapezius muscles. Stand with your feet hip-width apart, holding a dumbbell in one hand. Let the arm holding the dumbbell hand naturally in front of you, palm facing backward toward your body, and place your other hand on your waist. Keep the dumbbell close to your body as you lift it up toward your chin, bending your elbow out. Slowly lower the dumbbell back to the starting position. Switch arms to work the other shoulder.
Bent Over Dumbbell Rear Delt Raise
The rear delt raise variation targets the posterior head at the back of your shoulders. Stand behind an incline bench with a dumbbell in each hand. Bend forward at your waist, keeping your back straight, and rest your forehead on the top of the bench. Your back should form a straight line nearly parallel to the floor. Start with your hands hanging down toward the floor, palms facing each other. Bend your elbows slightly, and lift the dumbbells out to your sides until your arms are even with your shoulders. Hold the position for one second before slowly lowering the dumbbells back toward the floor. Keep the upward motion smooth and controlled to avoid swinging your arms up.
Arnold Press
The movement of pressing a weight above your head primarily works the anterior head of your shoulders. The Arnold press works your triceps as well. Sit on an upright bench with a dumbbell in each hand. Hold the weights at chest level with your palms facing your body. As you raise the weights above your head, rotate your palms to face forward. Pause briefly at the top and slowly return to the starting position.
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