Your deltoid or shoulder muscles consist of three distinct regions. The anterior deltoid is located on the front of your shoulder and is responsible for moving your arms forward. The posterior deltoid is located on the back of your shoulder and moves your arm backward. The medial deltoid, located on the side of your shoulder, lifts your arm out to the side in a movement called abduction. Your deltoids work together but you can target specific areas of your shoulders by selecting appropriate weight training exercises.
Side Lateral Raise
This exercise can be performed with dumbbells or a low cable machine; it emphasizes your medial deltoid. Stand with your hands by your sides and your feet hip-width apart. Keep your elbows slightly bent but rigid. With your palms facing inward, raise your arms to the sides and up to shoulder level. Slowly lower your arms back to the starting position and repeat. You can perform this exercise standing or seated as preferred.
Front Raise
Front raises emphasize your anterior deltoid. Stand with your feet hip-width apart and your hands in front of your thighs. Keep your elbows slightly bent but rigid. Raise your arms forwards up to shoulder height. Keep your palms facing down. Slowly lower your arms back to the starting position and repeat. Front raises can be performed one arm at a time, using an alternating arm action or both arms together and using dumbbells, a barbell or cables.
Bent Over Raise
To target your posterior deltoids, grasp a dumbbell in each hand. Bend your knees slightly and bend forwards at the hips until your upper body is parallel to the floor. Do not round your back. Allow your arms to hang straight down from your shoulders but keep a slight bend in your elbow at all times. Without moving your torso, raise your arms out to your sides until they form a T shape with your body---focus on leading with your elbows and squeezing your shoulder blades together. Slowly lower your arms back to the starting position and repeat. You can perform this exercise using dumbbells or cables.
Seated Shoulder press
Pressing objects overhead uses all of your shoulder muscles but places an emphasis on your anterior deltoid. Seated or standing, raise your hands to shoulder level. Turn your hands so that your palms are facing forward. Extend your arms overhead---your hands will describe a slight arc. Stop just short of locking out your elbows. Lower your hands back to the starting position and repeat. This exercise can be performed using barbells, dumbbells, kettlebells, sandbags, medicine balls or numerous other strength training apparatuses.
Upright Rows
Upright rows focus on your medial deltoids. Grasp a barbell with a narrow overhand grip and stand with your feet hip-width apart. Lift your chest and pull your shoulders back. Lead with your elbows and pull the barbell up and under your chin. Keep the bar close to your body and try to keep your wrists straight. Lower the bar to return to the starting position and repeat. This exercise can also be performed with dumbbells or a handle attached to a low cable.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
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