The deltoid muscle surrounds your shoulder joint, with the anterior fibers facilitating shoulder flexion, horizontal adduction and inward rotation; the middle fibers facilitating abduction and horizontal abduction; and the posterior fibers facilitating extension, horizontal abduction and outward rotation. An effective shoulder workout includes resistance exercises through these ranges of motion to build and strengthen the deltoids. Consider hiring a personal trainer for guidance.
Warm Up
Prepare for your shoulder workout by jogging or skipping rope for five minutes or more to increase your body temperature. Perform dynamic stretches, such as arm circles and scissors, that target the deltoids. Extend your arms away from your shoulders and make large circles, first forward and then backward. Then cross your arms in front of your chest and spread them out repeatedly to perform scissors.
Military Press
Perform the military press first for your shoulder workout. Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training," recommend performing multijoint exercises before single-joint exercises during any resistance-training session. To do the military press, sit under a weighted barbell that's supported by a rack and extend your arms upward, grasping the bar with your hands slightly wider than your shoulders and your palms facing forward. Have a partner help you lift the bar off the rack and position it above your head, then lower it in front of your face to your shoulders and push it back up repeatedly.
Front Raises
Performing front raises strengthens the anterior, or front, portion of the deltoid muscle. The exercise typically requires dumbbells, but you can use a barbell if you prefer. Hold the weights at your sides with your palms facing backward, then lift them forward to shoulder height and let them back down slowly. You may alternate arms if you're using dumbbells.
Lateral Raises
The lateral raise targets the middle portion of the deltoid. Use dumbbells and start in the same position as that for front raises, but have your palms facing your hips. Arc the weights sideways and upward to shoulder height, then reverse to the starting position slowly. Keep your arms as straight as possible throughout the movement.
Reverse Raises
Performing reverse raises works the posterior, or back, portion of the deltoid. Stand with your feet about hip-width apart while holding dumbbells, then bend over and extend your arms below your chest with your palms facing inward. Lift the weights along your sides or arc them away from each other until they're parallel to the floor, then return to the starting position slowly. Alternate between the two movements if desired.
Cool Down
After the workout, perform static stretches that target the deltoids. Lift your arms behind your back with your hands together to stretch the anterior fibers. Pull your arm across your chest to stretch the middle and posterior fibers. Hold each stretch for 10 to 30 seconds.
Recommendations
Perform this routine two or three times per week, resting for one to three days between workouts. Complete three to six sets of six to 12 repetitions, or reps, for the military press. Start with three sets of 12 reps, and then increase the weight. Add one set and drop two reps every two to three weeks until you're performing six sets of six reps.
Complete three sets of eight to 12 reps during each workout for the front raise, lateral raise and reverse raise exercises.
Rest for two to three minutes between sets for the military press and one to two minutes for the other exercises. Consult your doctor if you experience any pain.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Shoulders Exercise Menu
