The shoulder complex is a muscular group that is actually composed of three different muscular heads. The term deltoid is actually derived from this triad, or delta grouping, or muscles. Each of these three muscular heads work in tandem to help control movement of the shoulder; each serves a slightly different purpose. This makes it difficult to classify any one exercise as the absolute best. There are several exercises, however, that are highly beneficial for strengthening the deltoids and should be used together to form a comprehensive deltoid workout.
Push Press
The push press is one of the most dynamic exercises you can do for your shoulders. It requires all three parts of the deltoid to help dynamically stabilize the joint and push dumbbells through the range of motion. To perform the push press, start in a standing position with a pair of dumbbells in each hand. You should hold the dumbbells near your shoulders with your arms bent and tight to your side. Then quickly squat down, sinking your hips, and then explode up, forcing the dumbbells up until your arms are straight. Bring the weights back to the starting position and repeat.
Front Raise
The front raise specifically targets the anterior deltoid. To perform this exercise, grab a pair of dumbbells in each hand while standing straight up. Lift your arms out in front of you, with your arms straight, so that your palm would be facing the floor as you lift. Continue lifting your arms up until they are parallel with the floor and then slowly lower your arms back to the floor. Repeat until you have completed your desired number.
Lateral Raise
The lateral raise works the medial or side portion or your deltoids. To perform this exercise, grip a pair of dumbbells and keep your arms straight so that your palms are facing your leg. Then, lift your arms up to the sides so that your arms are parallel to the floor. This is different than the front raise in that your arms are coming up to the sides rather than out in front of you. Once you have reached the parallel position, you may slowly lower your arms back to the floor.
Rear Deltoid Raise
The rear deltoid raise targets the rear delts; however, is a bit more complex than the other two raises. This time, grip a pair of dumbbells in each hand and maintain a squatted position with your hips and knees slightly bent. You will also need to bend at the waist slightly. Now, keeping a slight bend at the elbows, lift your arms up until you make a straight line from one arm to the other from this slightly bent position. Once you have reached this position, you may slowly lower your arms back down.
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