Whether you are male or female, shapely muscles are a must if you want to claim your right to "bare arms." While biceps and triceps get a lot of attention, the deltoid muscle that forms the cap at the top of your arm adds shape and symmetry to your profile. Classic deltoid exercises that move the shoulders in various directions are essential for toned arms.
Deltoid Anatomy and Function
The deltoid muscle gets its name from its triangular shape. The Latin word "delta" means triangle. The deltoid muscle, which has three heads -- the anterior, medial and posterior, work together to move the arm at the shoulder. Combining exercises that emphasize each of the heads will result in maximal development of the deltoid muscle. When doing shoulder exercises, perform multiple joint exercises first, such as the military press, which involves the elbow and shoulder. Follow up with single-joint exercises that involve the shoulder only. Move your joints slowly through their full range of motion, avoiding momentum and resisting gravity. The American College of Sports Medicine recommends you perform one to three sets of eight to twelve repetitions of each exercise.
Military Press
The military, or overhead press, is a classic shoulder exercise that can be done on a machine or with a barbell. Using dumbbells will allow you to move your joint through its natural range of motion, getting the most from your set. Sit on an adjustable weight bench with the back upright. Grip your dumbbells just above your shoulders, palms forward. Exhale and extend the elbows as you lift overhead, keeping your elbows in front of your ears. Allow the dumbbells to kiss at the top, then slowly lower to your start position
Lateral Raise
The lateral raise emphasizes the medial deltoid. Stand erect, feet shoulder-width distance apart, knees slightly bent, and abs tight. Hold dumbbells in front of you, palms facing inward, and elbows slightly bent. Exhale and lift the dumbbells to the side until they are level with your chin. Hold briefly, then inhale and slowly lower to your start position.
Front Raise
The front raise emphasizes the anterior and medial deltoid. Stand erect, feet shoulder-width distance apart, abs tight, and knees slightly bent. Hold dumbbells in front of your thighs, directly beneath your shoulders, palms facing your body. Exhale and lift the dumbbells to shoulder height, taking care not to use your back muscles. Hold briefly, and then slowly lower to your start position.
Rear Delt Fly
To emphasize the posterior deltoid, stand sideways to a cable pulley machine set at the lowest notch with a "U" grip attachment. With feet wide and knees bent, pivot forward from the hips with a flat back until your upper body is parallel to the floor. Keeping the elbow slightly bent, grip the cable with your outside hand and sweep your arm outward and upward until your grip is at shoulder height. Exhale and lower to the start position.
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