To achieve well-rounded muscular development in the shoulders, choose exercises that address the deltoids and the rotator cuff. A three-headed muscle that caps the shoulder, the primary function of the deltoid is to move the arm to the front (anterior head), to the side (the medial head), and to the rear of the body (the posterior head). The rotator cuff assists in the rotational movement of the shoulder. An appropriate weight for a beginner with these exercises is three to five pounds; aim to complete just one set of between eight and 15 repetitions. As you become stronger, increase your weight so the last few repetitions of each exercise become quite challenging, but stable enough to preserve good form. Over time, increase the number of sets of each exercise to as many as four with a minute or two break between them.
Anterior Deltoids
The front arm raise uses the anterior deltoids as the primary motivating muscle. Stand with feet hip width apart, holding dumbbells in front of the thighs, elbows extended. Slowly raise your arms until they are parallel to the floor and then lower back to your thighs. Other exercises that involve the anterior delts are chest presses, especially when performed on a 35- or 45-degree incline, and pushups.
Medial Deltoids
To address the muscle at the top of the shoulder, try a lateral raise. Hold your dumbbells on either side of your thighs with the elbows extended (or with a slight bend). Maintain feet in a hip width stance as you slowly raise the weights up and out to the sides until they are parallel to the floor. Return arms to your starting position. This move also involves the anterior and posterior deltoids.
The military press using a barbell or dumbells also addresses the medial deltoids. Perform the exercise seated or standing with a bar or weights held close to your body and level to the collarbone area of the chest. Holding the bar or weights with palms facing forward and hands placed slightly wider than your shoulders, press the bar or weights up overhead until your elbows extend, then return to start for one repetition. Be sure to contract your abs slightly to prevent arching your back.
Posterior Deltoids
To focus on the posterior deltoids--the backs of the shoulders--complete rear deltoid flies on an incline bench. Adjust a weight bench to a 45 or 60 degree angle and lie face first on it, holding a dumbbell in each hand. Your hands should hang toward the floor palms facing each other, elbows slightly bent and feet firm in the floor. As you exhale, raise the weights out to the sides until the arms are almost at shoulder height. Squeeze your shoulder blades together and tighten your abs to brace the movement. Return to start for one repetition. Many back exercises, including the traditional row, also incorporate the posterior deltoids as an assisting muscle.
Rotator Cuff
Using a stability ball, lie face first on it with your legs extended and toe boxes firmly planted on the floor. Bring your thumb tips to the tops of your shoulders, palms facing downward. Gently press up and forward, making a "Y" with your arms, keeping your arms parallel to your ears. Return to start for one repetition. Some people prefer not to sue weights when you first working the rotator cuff in a stability ball shoulder stabilization exercise. To advance the exercise, lower the arms into a "T" from the "Y". Other exercises that involve the rotator are pushups performed at a decline or with your hands placed on a stability ball.
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