Your deltoids -- the muscles on your shoulders -- consist of three parts. Each part is called a "head" -- the anterior, lateral and posterior. Each serves a different function and is trained through different methods, although some overlap occurs between exercises. Raises, which are single-joint isolation exercises, work each head of your deltoid. Consult a healthcare professional before beginning any strength-training program.
Anterior Deltoids
Your anterior deltoids are the portion of the deltoid muscle on the front of your shoulder. The anterior deltoid elevates your arm in front and is active on all pressing exercises. To work this muscle, hold a barbell with your hands in front of your palms facing down. Grip the barbell with your hands approximately shoulder-width apart. Raise the barbell until your arms are parallel to the floor, then lower under control.
Lateral Deltoids
Your lateral deltoids are the aspect of your deltoid that is on the side of your shoulders. Lateral raises work this portion of your shoulder muscles. Hold dumbbells down at your sides with your palms facing you. With a slight bend in your elbows, elevate your arms until they are parallel to the floor. At the top of the movement, your elbow should be slightly higher than your wrist. Lower the dumbbells under control.
Posterior Deltoids
Your posterior deltoids are the portion of your deltoid located on the back of your shoulder. This aspect of the muscle helps retract your upper arm, such as when you are rowing a boat. To train this aspect of your shoulders, hold dumbbells in your hands like you were performing a lateral raise for the side of your shoulders. Lean forward until your torso is nearly parallel to the floor and perform this exercise in the same manner. Do not rock with your torso to move the dumbbells; if you need to do that, reduce the weight.
Overlap
While not raises, pressing overhead raises your arm and works both the anterior and lateral heads of your deltoids. Rowing exercises such as barbell and dumbbell rows work the lateral and posterior aspects of your deltoids. While raises allow you to focus on a specific aspect of your shoulders, compound exercises -- such as presses and rows -- allow you to use far more weight, so combine the two for best effect.
References
- "Strength Training Anatomy -- Third Edition"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised"; Arnold Schwarzenegger, et al.; 1999
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