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Deltoid Muscle & Deltoid Exercise
Deltoid Muscle Workout & Training
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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 Muscle Exercises
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 Muscle Exercises
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
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Rear Deltoid Muscle Exercises
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.
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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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