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Workout & Exercise

Ab Exercise Workouts
Ab Exercises - more!
Abdominal Exercise - 8 Minute Abs
Abdominal Muscle Myths
Lower Abs Exercise - Leg Raises
Avoid Overtraining
Back Muscle - Latissimus Dorsi
Back Muscle & Lats Exercise
Beach Body Abs
Become Fitness Model -1
Become Fitness Model -2
Big Biceps Exercises
Biceps Super Set Workout
Build Bigger Arms
Bodybuilding Tips - a few
Bodybuiding FAQ
Bodybuilding Myths
Break the Training Plateau
Build Muscle - Lose Body Fat
Calf Muscle Workout Exercises
Choose Bodybuilding Routines
Front Squat vs Back Squats
Forearm Exercises
Lagging Chest Development
Leg Muscle Squat Exercise
Leg Muscle and Glutes Exercise
Light Weight Lifting Vs Heavy
Martial Arts Training
Muscle Injury - How to Avoid
Motivation - Staying Motivated
Optimum Strength Training
Other Chest Workout Exercises
Over 40 Workout and Training
Pete Sisco Bodybuilding Q & A
Self Motivation for Workouts
Set Personal Records
Shoulder Workout Exercises
Static and Isometric Training
Static Contraction Training (SCT)
Strong Range Partials
Teen Bodybuilding
Thigh Exercise & Workout
Training With the Girl Friend
Training for Muscle Definition
Training Frequency and Rest
Training Frequency and Rest -2
Tricep Workout Training
Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
Woman Chest Muscle Exercise
Women Delt Workout - Shoulders
Women Forearm Exercise
Women Leg Muscle Workout
Women Triceps Exercises
Women Bodybuilding

Deltoid Muscle & Deltoid Exercise

Deltoid Muscle Workout & Training

The deltoids respond well to power training, working with heavy weights - doing press exercises such as military press, dumbbell press, clean and press, and so on. However for complete deltoid muscle development, you should incorporate isolation movements such as raises. These include lateral raises, front raises, bent over lateral raises, cable raises etc...

Raise exercises to target front deltoids: front dumbbell raises, front barbell raises, upright rows, front cable raises.

For side deltoids: Dumbbell side laterals, cable laterals

Rear deltoid exercise: Bent over laterals, bent over laterals with cables, reverse peck deck, lying side laterals.

Front Deltoid Exercise: Front dumbbell raise

  • In a standing position, hold two dumbbells at your sides, but turn your palms so that they are facing the body.
  • Lift one weight up in a wide arc until the dumbbell is above your head
  • Lower the weight to the starting position
  • At the same time, lift up the other weight and perform the same motion
  • This exercise can be performed in the same way using a barbell

Side Deltoid: Standing Dumbbell lateral raises

This exercise targets the outside head of the deltoid, with secondary benefit to the anterior and posterior deltoid muscles.

  • Take a dumbbell in each hand, bend forward slightly, and hold the weights in front of you at arm's length
  • Lift the weights out to your two sides, turn your wrists slightly as if you were pouring water from a pitcher
  • Lift the weights slightly above shoulder level, then lower them slowly
  • Do not rock back and forth and use momentum to swing the weights up

Rear Deltoid Exercise: Bent over lateral raise

This exercise targets the rear deltoid muscles.

  • Take dumbbells in both hands in the standing position.
  • Bend forward from the waist about 45 degrees
  • Let the dumbbells hang at arm's length, palm facing each other
  • Without raising your body to build momentum, lift the dumbbells out to your two sides
  • Lower your arms and repeat. 

Trapezius and Deltoid Exercises - Trap Workout

Upright row exercise

The upright row exercise targets the trapezius muscle and the front deltoids.

  • Grab a barbell with and overhand grip, hands about 8 to 10 inches apart
  • Let the barbell hang at arm's length in front of you
  • Pull the bar straight up until its almost at chin level, keeping it close to your body
  • Lower the weight to starting position and repeat.

The upright row exercise can also be done on a cable machine

Barbell Shrugs and Dumbbell Shrugs

Shrug exercises develops the trapezius muscles.

  • Stand upright holding a barbell at arm's length in front of your body - use an overhand grip
  • Raise your shoulders as high as you can, try to pull them toward your ears
  • Hold for a second at the top of the contraction, then lower the weight back down to starting position
  • There are many variations of the barbell shrug such as the dumbbell shrug, performed using dumbbells. You can also find various types of shrug machines in a gym, such as the hammer strength shrug machine


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