Deltoid Training Exercises

The deltoids are a complicated muscle group because parts of the same group perform opposite actions. For example, the rear deltoids extend the shoulders backward, but the front and side deltoids flex the shoulders forward. Deltoid training, therefore, includes different exercises for the three muscles in the group, and you must do some of each for balance.

Rear Deltoids

The rear deltoids, or posterior deltoids, are easily overlooked in deltoid training because there are so few exercises that work this muscle. A rear deltoid weight machine targets this muscle. To use the rear deltoid machine, sit with your chest against the pad and your feet on the floor. Extend your arms forward and grip the handles with your palms facing each other. This is the starting position. Then, open your arms to the sides and pull your shoulder blades toward each other. You can get the same effect using a pec deck machine for the chest by sitting backward on that machine and pushing against the back of the pads with your elbows.

Side Deltoids

The side deltoid muscles are known as the lateral or medial deltoids. There are several exercises that work the medial delts because unlike the rear delts, these muscles perform several motions. The side delts raise the arms laterally, or out to the sides, flex the shoulders forward and move the shoulders away from the center of the body on the transverse plane. Examples of exercises that work the medial delts are upright rows, lateral raises and variations of a shoulder press that include military presses and overhead presses. The shoulder press exercises all have you press a weight toward the ceiling. You can use a barbell, dumbbells, resistance cables or a shoulder press weight machine. To use a shoulder press machine, sit with your back against the backrest and your feet on the floor. Grip the handles with your palms facing forward or inward, depending on the machine, and your elbows bent. Then, press your arms straight up.

Front Deltoids

The front deltoids, or anterior delts, bring your arms forward into shoulder flexion. The front raise or shoulder flexion exercise is ideal for working the front deltoids. You can use dumbbells, resistance bands and cable machines to perform a front raise. To use a pair of dumbbells, stand with your palms against your quadriceps and your arms straight. Then, raise your arms up to shoulder height. The elbows should be straight, but not locked out, during this exercise. The anterior delts also assist during exercises such as pushups and bench presses.

Training for Deltoid Strength Versus Endurance

You control whether performing deltoid exercises improves the strength or muscular endurance of your shoulders. There is a very definitive line that separates training for deltoid strength or endurance. The line is 12 repetitions. Anything at 12 reps or above brings endurance adaptions. Anything at 12 reps or below causes strength adaptions.