Many people want strong, defined shoulders. Properly developed deltoids make you have that desired “V” shape with the taper down to your waist that helps you look slimmer through the torso. Your shoulders have many functions, and it is important to keep them strong. Two exercises that work the deltoids are the reverse fly and lateral raise, both also called the shoulder fly.
Deltoids
The deltoid muscles make up the rounded part of the shoulder and are divided into three parts – the anterior, lateral and posterior muscles. Each of the deltoids is responsible for different moves, but overall, the deltoid muscles control shoulder abduction, flexion, transverse flexion, internal rotation, transverse abduction, extension, transverse extension and external rotation.
Reverse Fly
The reverse fly is a cable exercise that targets the posterior deltoid and works the lateral deltoid as a synergist muscle. Stand facing a twin pulley cable machine with the cables positioned at shoulder-height. Grab one of the stirrup attachments in each hand and step backward until the cables are taut. This is your starting position. Stand with one foot forward for stability. Pull the stirrups out to the sides. Keep your elbows slightly bent throughout the move. Return slowly to the starting position to complete one rep. Do two sets of 12 to 15 reps.
Dumbbell Lateral Raise
Hold a dumbbell in each hand in front of your thighs. Keep your arms mostly straight with your elbows slightly bent. Bend over slightly and keep your knees slightly bent. Raise the weights out to your sides until your elbows are at shoulder-height. Keep your elbows above your wrists. Lower to the starting position to complete one rep. Do two sets of 12 to 15 reps. This exercise targets the lateral deltoids and uses the anterior deltoids as a synergist.
Caution
Do not begin a new weight lifting program without first speaking to your doctor. Start out slowly and always use weights that are heavy enough to pose a challenge but not so heavy that you cannot complete the set with proper form. If you find you cannot use proper form, stop the exercise, rest and begin again with lighter weights. If you feel pain or severe discomfort at any point during your exercise, stop immediately and seek medical attention.
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