About Deltoid Exercises

Deltoid exercises work the muscles of the shoulder. They are a vital link between the chest and the arms. The deltoids are often neglected while people focus on exercises for the chest, back and arms. However, it is important to also work the deltoids in order to strengthen the shoulder joints and create an attractive rounded shape over the top of the biceps.

Types

Deltoid exercises involve the various motions made by the shoulder. There are pressing exercises involving pushing weight upward over the head. There are pulling exercises involving pulling weight straight upward along the front of the body. There are also lateral raises involving lifting light weights with straight arms up and away from the body. Lateral raises are done from several different directions to exercise different parts of the deltoid muscles.

Pressing Deltoid Exercises

Deltoid exercises involving pressing motions work the front part of the shoulder known as the anterior deltoid. This exercise can be done with gym machines or free weights. Sit with your back straight and press the weight straight up. This deltoid exercise is most effective when the weight drops down below your ears then is pressed all the way up.

Pulling Deltoid Exercises

Deltoid exercises involving pulling motions work the cap of the shoulder known as the lateral deltoid. It is the rounded portion of the muscle group that gives the shoulder its shape. Stand with a weighted barbell or bar attached to a cable and weight stack in both hands. Bend both elbows and pull the weight straight up the front of your body. All the lifting should be done with your deltoid muscles. The back must remain straight and the weight should not be yanked or jerked up.

Lateral Raise Deltoid Exercises

Lateral raise deltoid exercises require you to keep you arms somewhat straight while moving hand weights upward and away from your body. When this motion is performed while leaning your torso forward on your thighs or a weight bench, it works the posterior deltoid muscles. When this motion is done standing up with arms out to the sides, it works the lateral deltoid muscles. When it is done while standing with the hands straight ahead, it works the rotator cuffs.

When to Do Deltoid Exercises

You should perform deltoid exercises on days when you do not exercise your chest or back. The deltoid muscles are involved in both chest and back exercise even though it is not the primary muscle group being utilized. Try to devote one day a week specifically to the deltoid muscles. You can group them with leg exercises since they do not interfere with the deltoids in any way.