Exercises that target the deltoids around the shoulder joint help expand your shoulders. Target all three parts--the anterior on the front, medial on the side and posterior on the back--of the deltoids to ensure you achieve full development. Consult a doctor before starting a new exercise program or if you feel pain while working out.
Shoulder Press
The shoulder press is also known as the military press, overhead press or front press. The anterior deltoids are the main muscles that get targeted, as well as the triceps and trapezii which are on the top of the shoulders. Hold a barbell or dumbbells right above your chest with your palms facing forward. Push the weight straight above your head, slowly lower it down and repeat. This exercise can be done from a standing or seated position and when using dumbbells, you can do them alternating and with your palms facing each other.
Arnold Press
The Arnold press is a variation to the regular shoulder press and requires dumbbells. Instead of starting out with your palms facing forward, move your lower arms in front of your body and have your palms face your body. Now move the weights around in an arcing motion as you press them over your head. While doing this, turn your palms so they face forward. Slowly lower them back to the starting point and repeat. This works the anterior deltoids, lateral deltoids, trapezii and supraspinati, which are rotator cuff muscles.
Upright Row
The upright row places most of the emphasis on the medial deltoids. The trapezii and biceps also get recruited. Hold a barbell in front of your thighs with a close, overhand grip and raise it up to chin level. Slowly lower it back down and repeat. For a variation, use a set of dumbbells. With either exercise, keep the weights close to your body and elevate your elbows as high as possible. For a variation, use a cable machine with a straight, revolving bar attached to a low setting.
Lateral Raise
Lateral raises primarily target the medial deltoids; dumbbells are required. From a standing position with your feet together, hold the weights in front of your thighs with your palms facing each other and raise the weights up to your sides in an arcing motion. Stop when your arms are parallel the floor, slowly lower the weights and repeat. When doing these, keep a slight bend in your elbows and turn your thumbs down slightly upon lifting the dumbbells. This will emphasize the contraction.
Rear Deltoid Raise
The barbell rear deltoid raise works the posterior deltoids. While standing with your feet shoulder-width apart, hold a barbell behind your body with your hands facing backward. Carefully raise the bar up as high as possible toward your mid-back and slowly lower it back down. When lifting the bar, keep your elbows in as much as possible.
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