The shoulder, or deltoid, muscle contains three sections -- anterior, middle and posterior. Different exercises target certain sections more than others. Your delts are situated by your clavicle and shoulder blades, and they are involved in lifting movements. As such, many workouts that build your delts also build other muscles, including your chest, arms and back.
Seated Dumbbell Press
This exercise engages the whole deltoid region as well as your triceps, chest and upper back, according to bodybuilder Lee Hayward. Begin seated with two dumbbells positioned near your shoulders. Raise the weights above your head, extending your arms fully. Keep your elbows from flaring as your raise them. Lower the weights to where you began.
Military Press
The military press engages the anterior deltoid. Like seated dumbbell presses, it also works your triceps, chest and upper back. As with the bench press, you may need a spotter for this exercise. Begin in an upright posture with your hands wider than shoulder-distance apart, on a barbell situated just above your chest. Raise the barbell overhead, extending your arms, then return it to the beginning position.
Side & Front Lateral Raises
For lateral raises, you'll need lighter weights. To execute side raises, which primarily hit your middle deltoids, grip a pair of weights at your side, near your upper legs. With a slight bend in your elbow, lift the weights horizontally outward until you reach shoulder height. For front raises, which work your anterior deltoid, begin with the weights in front of you, close to your upper legs. With a slight bend in your elbows, lift them vertically to around shoulder height. Both raises can be done standing or seated.
Bodyweight Exercises
Bodyweight exercises don't require weights, but they can still build your shoulders. Pull-ups and chin-ups, for example, engage your delts. So do push-ups and dips. These movements work your total body, including your chest, arms and core.
Considerations
Watch someone perform shoulder exercises you haven't tried, especially if you're a beginner. You may require a spotter for presses if you lift heavier weights. An alternative to dumbbell or military presses is the Smith machine press, which allows weights to move along rails and can negate the need for a spotter. Consult your physician or a personal trainer before beginning any exercise routine.
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