Deltoid & Triceps Exercises

Deltoid and triceps exercises can help you to improve the appearance of your shoulders and the backs of your upper arms. Complete three sets of 12 repetitions using a moderately heavy weight to sculpt and tone the area. If you want to bulk up in this area, switch to heavier weights and complete three sets of eight repetitions.

Bench Press

Bench press exercises will focus on both your triceps and deltoids at the same time. With a dumbbell in each hand, lie back on a bench. Place your feet either flat on the floor or on the end of the bench with your knees bent, ensuring that your spine is in a neutral position. When you are ready, hold your dumbbells at chest level and as you exhale push them up toward the ceiling so that your arms become fully extended. Lower them back to your starting position as you inhale and repeat the exercise. Remember to keep your wrists straight and strong throughout the exercise and never lock your elbows then your arms are fully extended.

Shoulder Press

Dumbbell shoulder presses will also work your deltoids and triceps simultaneously. With a dumbbell in each hand, sit on your bench. Raise the dumbbells so that they are at your shoulders and your elbows make a 90-degree angle. From here, push the dumbbells up to the ceiling, taking care not to lock the elbows as your arms extend fully. Return to your starting position and repeat the exercise. Take care not to arch the back as you complete the movement, and keep your shoulders down and back throughout.

Lateral Raise

Dumbbell lateral raises target the deltoid muscle. Stand with a dumbbell in each hand and allow them to rest on your thighs with your palms facing inwards. When you are ready, lift the dumbbells up and away from the sides of your body before returning to your starting point. Lift them no higher than shoulder level and ensure that your palms face the floor throughout the action. Remember to keep your back straight, core muscles tight and your elbows and knees soft as you complete the exercise.

Triceps Kickbacks

Kickbacks target the backs of your upper arms. Stand with your legs hip distance apart and place one foot slightly in front of the other. Hold your dumbbell in the same arm as your back leg and lean your upper body forwards slightly. Rest your free hand on your front thigh for stability. Keep your working arm parallel to your body and bend your elbow to form a 90-degree angle. When you are ready, extend your elbow without moving your upper arm and then return to your starting position. Keep your upper arm fixed in position as you complete your repetitions, and take care not to lock your elbow as it straightens. Complete an equal number of sets and repetitions on both sides.