How to Do Deltoid Extensions with Resistance Bands

The deltoid muscle originates at the top of the shoulder joint and is most helpful in shoulder abduction, or raising the arms away from the body and out to the sides. Deltoid extensions target the posterior deltoid, whereas bench presses and standing lateral raises focus on the anterior and lateral deltoid regions, respectively.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Resistance band

1. Begin with the widest possible stance that is still comfortable and stable.

2. Hook one end of a looped resistance band around the ball of your left foot and anchor the band with your weight. Hold the other end with your right hand, positioned in front of your left hip. Your arm will be crossed in front of your body and angled down, toward your left foot.

3. Stand upright, with your back straight, and focus your eyes straight ahead.

4. Taking care to isolate the rear deltoid, stretch the band with even movements across your body and out to the right side, until your arm makes a 90 degree angle with your torso and is parallel with the floor.

5. Slowly return to the starting position. Repeat up to 12 times and then switch sides.

Tips & Warnings

• No need to over train this small muscle! Start with the easiest resistance and just a few reps, and work up from there.

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