Deltoid Force Couple Strengthening Exercises

Throughout your body, pairs of muscles work together to stabilize one another and to add power to your movements. Referred to as a force couple, this pairing also keeps your joints functioning properly. In the shoulder, the deltoid and the muscles of the rotator cuff comprise one force couple. Because the deltoid is one of the larger muscles of the shoulder area, if it becomes weak through lack of use or injury, you may feel pain, lack of strength and reduced range of motion in your shoulders. Using light weights or bands to tone the deltoid can keep this force couple healthy.

  1. Standing External Rotation

    • This exercise focuses on your upper back and the back of your shoulder. You'll need an exercise band tied into a loop that measures 3 feet from end to end. Securely hook one end of the loop onto a doorknob. Holding onto the other end of the loop stand about 1 foot from the door so the side of your body faces the door. Hold your elbow into your side and bend your arm to form a 90-degree angle -- your forearm should be parallel with the floor. Slowly, rotate at the shoulder to move your hand out to the side and then bring your hand back to the start position. Throughout the exercise, your elbow should be pinned to your side. Repeat eight to 12 times then switch arms.

    Horizontal Abduction

    • This exercise targets the posterior deltoids as well as several other shoulder and back muscles. Lie face down on a table or other surface that is firm and high enough for your arm to dangle off the side without touching the floor. Your body should be fully supported with only the active arm hanging off the side of the table. Holding a 3- to 5-pound weight, raise the arm up to your side until it is level with the table. Your arm should be straight, but don't lock your elbow. Slowly lower the arm. Repeat eight to 12 times, then switch sides.

    Reclined Wave

    • Although it appears simple, this exercise targets a wide range of shoulder muscles, including the posterior and anterior deltoids. Lie on your back. Place your arms straight out to your sides, bend your arms to a 90-degree angle so your forearm is perpendicular to the floor. Holding a 2- to 7-pound weight, slowly rotate within the shoulder to lower the weights to your side. Then, raise them back up and then lower the weights so they're beside your head. Throughout the exercise, keep your elbows bent at a 90-degree angle and keep your upper arms pressed against the floor. All the movement should be in your shoulder. Repeat eight to 12 times.

    Reclined External Rotation

    • For this exercise, lie on your side. Your head and neck should be relaxed with your head resting on the non-active arm. Your active arm should be bent to a 90-degree angle with your elbow pinned to your side and your hand resting on the floor. Hold a 1- to 5-pound weight and then rotate your arm until your forearm is vertical, then lower the weight back down. During the exercise, keep your elbow tight against your waist and move only in the shoulder. Repeat eight to 12 times, then switch sides.