How to Build Deltoid Muscles


The deltoid muscle is located on your upper arm, right below the shoulder. When it is built up, there is a defined cut on the upper arm. A number of exercises can be performed to work the deltoid muscles. When delts are consistently worked out, the result is muscular-looking arms.

Things You'll Need

  • Barbells
  • Hold a barbell in each hand. The exact weight of each barbell depends on your fitness goal. The heavier the weight, the bigger your muscle will get.

  • Stand with your feet shoulder-width apart.

  • Bend at the waist, so that your body's trunk is parallel with the floor.

  • Hold the barbells with your palms facing your legs.

  • Pull the barbells up toward your neck, then slowly release your arms back toward the ground.

  • Repeat this exercise 30 times.

  • Stand straight up with your feet shoulder-width apart.

  • Hold a dumbbell in each hand, and then hold your arms straight in front of your body. Your palms should be facing the floor.

  • Shrug your shoulders up toward your ears.

  • Slowly bring your shoulders back down to their resting position.

  • Repeat this exercise 30 times.

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