The delts are the muscles that give the shoulders that rounded look. The longhand name of these muscles is the deltoids and they consist of three heads--the posterior, which is the back part, the lateral, which is the side part and the anterior, which is the front part. If you want to build huge delts, you need to do exercises that focus on all three segments. This can be done with free weights and a mix of compound and isolation exercises.
Step 1
Sit on a workout chair to do dumbbell presses. Hold dumbbells just above your shoulders with your palms facing forward. Push the weights up and toward each other until they are an inch apart. Slowly lower them back down and repeat.
Step 2
Hold a barbell in front of your body to do upright rows. Stand with your feet shoulder-width apart and place your hands on the bar with an overhand grip. Have your hands about 8 to 10 inches apart on the bar. Lift the bar straight up in front of your body until it is at chest height. Slowly lower it back down and repeat. Make sure your upper arms are higher than your forearms when you raise the bar.
Step 3
Execute a set of reverse flys to target your posterior delts. Sit on the workout chair while holding dumbbells at your sides. Keep your feet together and lean forward until your chest is right above your thighs. Let the dumbbells hang straight down toward the floor at this point. Look forward and lift the dumbbells up to your sides in an arcing motion. Stop when your arms parallel the floor and return them to the starting point.
Step 4
Stand with your feet hip-width apart to do lateral raises. Hold dumbbells in front of your thighs with your palms facing each other. Raise the weights up to your sides and twist your wrists slightly so the front of the dumbbells are pointing down. Hold for a second, lower the weights back down and repeat. When you lift the weights up, your arms should be parallel to the floor. Keep a slight bend in your elbows the whole time and do not let the weights hit each other when you lower them.
Step 5
Perform a set of dumbbell front raises. Stand with your feet shoulder-width apart and hold dumbbells in front of your thighs with your palms facing you. Lift your right arm straight up in front of your body in an arcing motion. Stop when your arm is slightly higher than parallel to the floor and slowly lower it back down. As you are lowering your right arm, lift your left arm the same way. Keep alternating back and forth.
Tips and Warnings
- Perform four to five sets of 10 to 12 reps with the heaviest weights you can handle. Take two days off between workouts.
Things You'll Need
- Workout chair
- Dumbbells
- Barbell
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