Responsible for three different shoulder movements, the three-headed deltoid muscle that caps your shoulders is the most distinct muscle in that area of your body. The three heads are the anterior deltoid, the lateral deltoid and the posterior deltoid. Each of these muscles is responsible for moving your arm a certain direction away from your body. To build mass in your shoulders each of these muscles needs to be part of an exercise program.
Anterior Deltoid
The anterior deltoid is responsible for moving your arm forward, to the front. The dumbbell front raise is the best exercise to strengthen the anterior deltoid. Using dumbbells allows you to work each shoulder and avoid one side compensating for the other. To perform the dumbbell front raise hold a dumbbell in each hand and place your hands on the front of your thighs. Stand up straight and while engaging your abs raise both arms simultaneously until they are parallel to the ground. Your palms should be facing the ground. Then return your arms to the starting position.
Lateral Deltoid
The lateral deltoid is responsible for raising your arm up and to the side of your body. To build strength in your lateral deltoid the dumbbell lateral raise is a popular choice. To perform this exercise hold a dumbbell in each hand and place your arms at your sides, with your palms facing your legs. Raise your arms up until they are parallel to the ground, extended in either direction as if ready to be used as wings. After you reach the parallel point, return your arms to the starting position. It is important to keep your back straight and try not to lean back, which can put too much strain on your spine.
Posterior Deltoid
The posterior deltoid is responsible for lifting your arm back and away from your body. The posterior deltoid also aids in keeping your shoulders back and if it is weak your posture can suffer. The rear lateral raise really focuses all of the force on the posterior deltoid. To perform this exercise, hold a dumbbell in each hand while standing. Next bend both knees and bend through your hips, keeping your back flat. With a slight bend in your elbows raise your upper arms to the sides until your elbows are shoulder level and return to the starting position. It is important to keep your elbows above your wrists.
Complete Shoulder Exercise
To work all three muscles of the deltoid together you can perform a seated dumbbell press. Exercises involving an overhead press will help build thickness and size throughout the entire shoulder. It is important to do this exercise seated with back support to avoid any strain on your spine. To perform this exercise, hold a dumbbell in each hand and position your hands to each side of your shoulders with your elbows below the wrists. Press the dumbbells upward until your arms are extended, then return to the starting position.
References
- Fitstep.com: The Anatomy of the Shoulder Muscles: Anterior Deltoid, Lateral Deltoid, Posterior Deltoid
- 2 Atheletes.com: Exercises: Shoulders: Dumbbell Front Raise
- 2 Athletes.com: Exercises: Shoulders: Dumbbell Lateral Raise
- Exrx.com: Exercise Directory: Rear Lateral Raise
- Weight Training Advice: Best Shoulder Exercises
- Exrx.com: Exercise Directory: Dumbbell Shoulder Press
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