Deltoid Exercises for Women

The deltoid muscle of the shoulder consists of three heads: the anterior or front, the medial or side, and the posterior or rear deltoids. Women may not be able to use the same amount of weights or may not chose to build big muscular shoulders as most men would. However, women's deltoid exercises should not differ much from men's. The exercises should target all three heads of your deltoids to ensure muscle development.

A woman is doing a standing shoulder press.
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Seated Dumbbell Press

This exercise targets the anterior and medial deltoids. Set the incline on a bench to 90 degrees. Grasp a suitable pair of dumbbells, sit back on the bench, and hoist the dumbbells to shoulder level with your palms facing away from you. Push both dumbbells up above your head until they touch at the top of the movement with your elbows slightly bent. Return to your starting position and do between 10 and 15 repetitions.

Lateral Raises

This exercise targets your medial deltoids. Sit on the edge of a bench, and grasp a pair of dumbbells in each hand, with your arms hanging down. Keep your elbows slightly bent, and raise both arms sideways until they are slightly above shoulder-level. Ensure you keep your palms facing down at the top of the movement to maintain the tension on your medial deltoids

Front Raises

Assume a comfortable standing stance, and grasp a pair of dumbbells. Hold the dumbbells in front of your thighs. Raise the left-hand dumbbell in a forward motion until it is slightly above shoulder-level. Lower your arm to its starting position, then raise the right hand dumbbell. Raise each arm alternately a total of 20 to 24 times. Keep both elbows slightly bent. This exercise works your front deltoids.

Bent-Over Laterals

This movement targets your rear deltoids. Sit on the edge of a bench. Grasp a dumbbell in each hand with your arms hanging down. Lean forward from your hips until your chest is pressed against your thighs. Bend your elbows slightly and swing both dumbbells beneath your thighs. Keep your elbows bent, and raise both dumbbells sideways until your elbows are pointing at the ceiling. Return to your starting position, and repeat for 10 to 15 repetitions.

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