How to Get a Deltoid Workout

Where are your Deltoids? Your deltoids are in your shoulders and are actually the largest muscle there. Their job is to enable you to move your arm and shoulder joints in different movements. Put simply they are crucial in enabling us to maintain posture, lift your arms overhead, carry objects and even carry out daily tasks like driving.

Below are examples of how you can ensure they are kept in great shape. To perform these exercises you will need a set of dumbbells and pull up bar.

Lateral Dumbbell Raises

When you select weights for this exercise do be careful. You need to be able to do 8-12 lifts in one set without feeling too much strain. You are aiming for 2-3 sets so don’t choose too heavy weights. Stand upright, hold a dumbbell in each hand, the movement is out to the side while maintaining a slight bend in the elbows.Dont lock your arms into a straight position. Raise the weights but no higher than level with the shoulders.

What This Exercise Does

This exercise uses several muscles. The supraspinatus is activated as well as the middle deltoids. Variations on this exercise include performing it in a sitting position and laying down on a bench.

Standing Shoulder Press

This can be performed with either dumbbells or a barbell. Stand up straight with feet shoulder width apart. Bend your knees slightly, lift your elbows by your sides into alignment with your shoulders. You will know if you are in the correct position if your elbows and shoulders form a straight line.

Turn your palms forward and make an arc like motion, straighten your arms and lift the weights above your head. Lower your elbows into alignment with your shoulders. Complete 12-15 reps.

Keep an eye on your form. If you find you are swaying your back or swinging your arms you won’t be working out your deltoids, so use a lighter weight.

Pull Ups

You will need a pull up bar. Grip the bar shoulder width apart with straight arms. Pull yourself up by pulling your elbows to the floor. Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight. Then pull yourself up again. Your back and arms are effectively pulling your body up while your abs should prevent your lower back from arching. If your palms are face up then this will help.

If you are starting out and you find pull ups difficult then try chin-ups. Grip the bar with palms facing upwards and lift yourself until your chin reaches the bar. If you are struggling with these as well try using a resistance band to help build up your strength.