Three deltoid muscles comprise the shoulder joint: front, side and rear deltoids. Together these three muscles perform the many movements of the shoulder, including lifting your arms to the front or side, pressing your arms overhead or pulling your arms back. To properly work the deltoid muscles, you must include exercises that work the shoulder through all its different movements.
Front Deltoid
The front deltoid, called the anterior deltoid, sits on the front of your shoulder and is mainly responsible for lifting your arm to the front, although it assists during several other shoulder movements. To work your anterior deltoid, perform front raises. Hold a weight in front of your thighs and lift your arms up until they are about parallel to the floor. Use a barbell, cable machine, resistance bands or dumbbells to do the front raise exercise.
Side Deltoid
The side deltoid, called the lateral deltoid, sits on the side of your shoulder. It lifts your arm up and out to the side. To target the lateral deltoid, perform lateral raises. Hold a weight at your side with your palm facing your thigh and lift your arm up until it is about parallel to the floor. Use a lat raise machine, cable machine, resistance band or dumbbells to do the lateral raise exercise.
Rear Deltoid
The rear deltoid, called the posterior deltoid, sits on the back of your shoulder. It extends your shoulder, pulling your upper arm back and away from your chest. To target the posterior deltoid, perform reverse flyes, also called bent-over rear delt raises. Stand upright, push your hips back and lean your torso forward, keeping your back straight. Relax your arms down with your palms facing each other. Lift your arms up and to your sides. Use a cable machine, resistance band or dumbbells to do the bent-over rear delt raise.
You can also perform this exercise in a standing position by using a cable machine or resistance band. Start with your arms in front of your body with your palms facing you. Lift them and out to your sides so that your palms face forward and your arms are parallel to the floor.
Compound Exercises
Compound exercises involve movement at more than one joint, and they work more than one muscle. Several compound exercises work the deltoid muscles in conjunction with other muscles. Overhead presses work the front and side delts along with your triceps and trapezius muscles. Bench presses and pushups work your front delts in conjunction with your chest and triceps. Rows work your posterior delts along with your lats, traps and rhomboids.
Member Comments