How to Train the Deltoids

The deltoid forms the cap-shaped muscle covering the shoulder area. This primary shoulder muscle is divided into a posterior, or rear head; an anterior, or front head and a medial, or side head. Pay strict attention to form during shoulder workouts to receive optimal benefits and reduce the risk of injury. To train the deltoid effectively, select exercises that target each of the three heads.



Before starting any exercise program please consult a physician.

Things You'll Need

  • Set of dumbbells
  • Barbell
  • Plates
  • Resistance bands/cable
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Instructions

    • 1

      Sit straight on an upright bench and grasp a barbell with a grip slightly wider than shoulder width. Press the barbell upward until your arms are fully extended. Lower the barbell to the beginning position, either to your sternum or the base of your neck. Repeat movement.

    • 2

      Grasp two dumbbells and stand with your feet slightly wider than shoulder width apart. Hold each dumbbell slightly in front of your body with palms facing one another and maintain a slight bend in your elbows. Elevate the dumbbells outward and upward in a semicircular arc until they are above shoulder level. Pause for one second and slowly lower the dumbbells back to the starting position. Repeat movement.

    • 3

      Use a seated back row machine with cables or wrap a resistance band around the base of a sturdy, heavy object to create tension. Sit on the floor with your feet together, with knees slightly bent and your back in an erect position. Lean forward without rounding your back, bending at the hips to grasp the bands or cables. Hold the handles with your palms facing down and arms extended while pulling your shoulders back. Contract your core muscles and slowly move your torso until your back is perpendicular to the floor. Exhale and pull the handles toward you without leaning backward while keeping your elbows bent. Avoid shrugging your shoulders or arching the lower back. Keep a slight bend in your knees and a neutral wrist position and focus on pulling with your elbows. Extend your elbows back to the starting point while inhaling and not allowing your shoulders to shift forward or your torso to bend forward.