Front Shoulder
To effectively target and build the front shoulder (anterior deltoid), here are some of the best exercises:
1. Overhead Press (Barbell or Dumbbell):
– Stand or sit with a straight back.
– Hold a barbell or dumbbells at shoulder height.
– Press the weight overhead until your arms are fully extended.
– Lower the weight back to shoulder height.
– Overhead presses are excellent for overall shoulder development, with a significant focus on the front deltoids.
2. Front Raises:
– Stand with your feet shoulder-width apart.
– Hold a dumbbell in each hand, palms facing your body.
– Lift the dumbbells directly in front of you to shoulder height or slightly below parallel to the ground.
– Lower the dumbbells back down in a controlled manner.
– Front raises isolate the front deltoids effectively.
3. Arnold Press:
– Sit on a bench with back support or stand with a straight back.
– Hold dumbbells at shoulder height with your palms facing you.
– Rotate your palms outward as you press the weights overhead.
– Reverse the motion to return to the starting position.
– The Arnold press provides a good range of motion and works the front deltoids along with other shoulder muscles.
4. Smith Machine Front Press:
– Stand or sit in a Smith machine, gripping the barbell with an overhand grip.
– Press the barbell directly upward until your arms are fully extended.
– Lower the barbell back to shoulder height.
– This exercise allows for a controlled movement and is especially useful when training alone.
5. Seated Barbell Front Raise:
– Sit on a bench with back support.
– Hold a barbell with a shoulder-width grip, palms facing down.
– Lift the barbell directly in front of you to shoulder height.
– Lower the barbell back down in a controlled manner.
– Seated barbell front raises provide a stable base for isolating the front deltoids.
6. Cable Front Raises:
– Attach a rope handle to a low pulley on a cable machine.
– Stand facing away from the machine, holding the handle with both hands.
– Raise the handle in front of you to shoulder height.
– Slowly lower the handle back to the starting position.
– Cable front raises provide constant tension on the front deltoids throughout the movement.
7. Plate Front Raise:
– Hold a weight plate with both hands in front of you.
– Keep your arms extended but not locked at the elbows.
– Raise the weight plate to shoulder height.
– Lower it back down in a controlled manner.
– This exercise can be a variation of front raises using a weight plate.
Incorporate a combination of these exercises into your shoulder workout routine to target the front deltoids from different angles and stimulate muscle growth. Adjust the weight and repetitions to suit your fitness level and goals, and always prioritize proper form to prevent injury.
Side Shoulder
To effectively target and build the side shoulder (lateral deltoid), you can incorporate a variety of exercises that isolate and stimulate this muscle group. Here are some of the best exercises for the lateral deltoids:
1. Lateral Raises:
– Stand with your feet shoulder-width apart.
– Hold a dumbbell in each hand, palms facing your body.
– Keep a slight bend in your elbows.
– Lift the dumbbells directly to the sides until they are parallel to the ground.
– Lower the dumbbells back down in a controlled manner.
– Lateral raises specifically isolate the lateral deltoids.
2. Upright Rows:
– Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip.
– Lift the weights close to your body, leading with your elbows, until they reach chest level.
– Lower the weights back down in a controlled manner.
– Upright rows target the lateral deltoids along with other muscles of the upper body.
3. Cable Lateral Raises:
– Attach a D-handle to a low pulley on a cable machine.
– Stand with your side facing the machine, gripping the handle with the hand farthest from the machine.
– Lift the handle directly to the side until it’s parallel to the ground.
– Lower it back down in a controlled manner.
– Cable lateral raises provide constant tension on the lateral deltoids throughout the movement.
4. Bent-Over Lateral Raises (Rear Deltoid Flyes):
– Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
– Bend at your hips to lean forward, keeping your back straight.
– Allow the dumbbells to hang in front of you with your palms facing each other.
– Lift the dumbbells out to the sides, leading with your elbows until they are parallel to the ground.
– Lower the dumbbells back down in a controlled manner.
– This exercise primarily targets the lateral deltoids.
5. Machine Lateral Raise:
– Use a lateral raise machine found in many gyms.
– Adjust the seat and handles according to your height.
– Perform lateral raises using the machine, focusing on a controlled range of motion.
6. Dumbbell Lateral Raise Drop Sets:
– Perform a set of lateral raises with a relatively heavy weight.
– After reaching muscle failure, immediately switch to a lighter weight and continue the exercise.
– This drop set technique can help increase intensity and promote muscle growth.
Rear Rhoulder
To effectively target and build the rear shoulder (posterior deltoid), you can include various exercises that isolate and strengthen this muscle group. Developing the rear deltoids can help improve shoulder stability, posture, and overall shoulder aesthetics. Here are some of the best exercises for the rear deltoids:
1. Face Pulls:
– Attach a rope handle to a cable machine’s high pulley.
– Stand facing the machine and hold the rope with both hands, palms facing each other.
– Pull the rope towards your face by retracting your scapula (shoulder blades).
– Keep your elbows high and wide throughout the movement.
– Squeeze your rear deltoids at the peak of the contraction.
– Slowly return the rope to the starting position.
– Face pulls are a highly effective exercise for targeting the rear deltoids and improving overall shoulder health.
2. Bent-Over Rear Deltoid Flyes:
– Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
– Bend at your hips to lean forward, keeping your back straight and parallel to the ground.
– Allow the dumbbells to hang in front of you with your palms facing each other.
– Lift the dumbbells out to the sides, leading with your elbows until they are parallel to the ground.
– Squeeze your rear deltoids at the top of the movement.
– Lower the dumbbells back down in a controlled manner.
– Bent-over rear deltoid flyes isolate and effectively target the rear deltoids.
3. Rear Deltoid Machine Flyes:
– Use a rear deltoid fly machine found in many gyms.
– Adjust the seat and handles according to your height.
– Perform rear deltoid flyes using the machine, ensuring a full range of motion.
4. Face Pulls with Bands:
– Secure a resistance band to an anchor point at chest height.
– Hold the band handles with both hands, palms facing each other.
– Step back to create tension in the band and assume a staggered stance.
– Pull the band towards your face by retracting your scapula.
– Keep your elbows high and wide during the movement.
– Squeeze your rear deltoids and hold the contraction briefly.
– Slowly return the band to the starting position.
– Face pulls with bands offer an alternative to cable face pulls.
5. Rear Deltoid Machine Rows:
– Use a rear deltoid machine row, commonly found in gyms.
– Adjust the machine’s settings to your height.
– Perform rear deltoid rows, focusing on a controlled range of motion.
6. Seated Rear Deltoid Dumbbell Raises:
– Sit on a bench with back support, holding a dumbbell in each hand.
– Bend your knees and keep your feet flat on the floor.
– Lean forward slightly, maintaining a straight back.
– Lift the dumbbells out to the sides, leading with your elbows until they are parallel to the ground.
– Squeeze your rear deltoids at the top of the movement.
– Lower the dumbbells back down in a controlled manner.
7. Prone Incline Bench Rear Deltoid Raises:
– Lie face down on an incline bench set at a low angle (approximately 30 degrees).
– Hold a dumbbell in each hand, palms facing each other, and allow your arms to hang down.
– Lift the dumbbells out to the sides, leading with your elbows until they are parallel to the ground.
– Squeeze your rear deltoids at the top of the movement.
– Lower the dumbbells back down in a controlled manner.
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