The deltoids are the muscles that make up the shoulde, and sit just above the biceps. The deltoid is made up of three muscle heads: the anterior deltoid, the medial or lateral deltoid, and the posterior deltoid. Your shoulders are responsible for lifting and rotating your arms. Big, strong delts give you strength and power in many functional movements and sports. Another benefit of well-developed shoulders is that they create the appearance of a V-shaped body -- wide shoulders leading down to a narrow waist.
Workout
The most important aspect of training delts is making sure you work all three heads of the shoulder. Never focus on one head while you neglect others, because that will lead to unbalanced development. Compound exercises should be done first, then isolation moves.
Always start your workout with a five- to 10-minute warmup to help prevent injury. Do a proper cool-down and some stretching. Add a more advanced stretching routine once a week to improve shoulder flexibility. To build mass, go with heavier weights and low reps; choose a weight that you can lift only four to eight times using proper form.
Behind-the-Neck Press
Most pressing exercises work the anterior and lateral aspects of the deltoids. The behind-the-neck press is a compound movement that targets your anterior deltoids but also works your lateral delts, triceps and trapezius. To perform this move with a barbell, sit on a bench and grab the barbell from the rack or floor in an overhand grip. Position the bar behind your neck without banging the weight bar on your spine. This is your starting position. Exhale as you press the bar up until your arms are fully extended overhead but not locked. Inhale and slowly return the weight to the starting position to complete one rep. Do two sets of four to eight reps.
Dumbbell Lateral Raise
The dumbbell lateral raise is the most important exercise you can do to build lateral deltoids. It is an isolation move, so do these after your compound moves. The lateral raise targets your lateral deltoids, but also works your anterior deltoids and trapezius muscles.
Pick up your dumbbells and position your feet hip-width apart. Hold the weights with your arms slightly bent and your hands in front of your thighs. Bend from the hips slightly so that you are standing at about a 45-degree angle. This is your starting position.
Exhale as you lift the weights, and raise your arms to your sides until your elbows are at shoulder height. Keep your elbows as high or higher than your wrists. Pause at the top, then inhale as you slowly lower the weights to the starting position to complete one repetition. Do two sets of four to eight reps.
Rear Delt Pull
The seated cable rear delt pull is an isolation exercise that targets your posterior deltoids. Other muscles worked are your lateral delts and the trapezius. Sit on the bench facing a machine with twin pulley cables. The pulleys should be positioned at shoulder height with stirrup cable handles.
Grasp one handle in each hand. Straighten your lower back and lean back slightly so that the cables are taut. Point your elbows outward, and keep your arms slightly bent. This is your starting position.
Exhale and pull the handles out to the sides, keeping your elbows slightly bent throughout the move. Pause then inhale as you slowly return the stirrups back to the starting position to complete one rep. Do two sets of four to eight repetitions. Your arms should travel in a horizontal plane at shoulder height to keep the stress on the shoulder muscles rather than the lats.
References
- "American College of Sports Medicine Resources for the Personal Trainer," 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- World Fitness Network: What You Need to Know About Your Deltoids
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