The deltoid is made up of three heads that require different exercises to strengthen. While all three should be regularly worked on, some exercises help build strength more quickly than others.
Dumbbell L-raises are an effective way to engage the middle head without overloading joints. Try this variation as an alternative to lateral raises on shoulders day!
Front Delts
When building a strong and chiseled upper body, shoulders should be one of your first considerations. While some men may be genetically predisposed towards narrower shoulder structures with smaller muscle mass, all men can strive to increase front deltoids size to create more masculine chest/shoulder ratio. A balanced approach across all three deltoids (V-taper) will create maximum results both physically and visually.
TikTok fitness influencers frequently recommend forgoing front delt isolation exercises in favor of larger compound pressing movements, which is appropriate if your main goals involve chest and back strengthening over shoulder training. But to maximize overall shoulder size and achieve that classic “pumpy” appearance, hitting all three heads of the deltoids – starting with front lateral raises – is essential.
This exercise is straightforward and straightforward – perfect for home or gym workouts alike. To perform it, simply grab both handles of a kettlebell or dumbbell with both hands, grab its handle, drag it up towards shoulder height while keeping elbows to side, stop when reaching shoulder height and return back down towards starting position for 4-5 sets with 8-15 reps per set.
While deltoids typically respond best to moderate rep ranges (5-10), high reps (20-30) can also work effectively provided that your load is challenging enough and you train each set to failure or near failure. Varying loading ranges helps ensure optimal stimulation, recovery, and mind-muscle connection.
If your front delts seem to fatigue easily when pressing movements begin, it could be that your are overtraining them. This could be caused by an intensive workout session, an extended training window or shoulder splits that necessitate focusing on both chest and front delts in one day.
To determine the optimal frequency for training your deltoids, begin by conducting per-session MEV volumes on each shoulder exercise and noting your recovery rate. Next, adjust your routine as necessary – perhaps increasing or decreasing frequency while altering volume per workout session.
Middle Delts
The middle deltoids are the largest of the three deltoid muscles, making it imperative that you engage them through various exercises in order to maximize growth. One of the best middle delt isolation exercises is the dumbbell l-raise which enables you to build size without risking shoulder joint injuries. Begin with two weights at your sides bent 90-degrees at elbow, then push out with shoulders so that the dumbbells form a V above your head before returning them back down into their original positions at side and repeat.
Rear Delt Raise Exercise requires equipment. Begin by placing a barbell on the floor, positioning your feet shoulder width apart and engaging your core. Contract your deltoids to lift it toward your front shoulders then slowly lower back into starting position – Arnold had fantastic shoulder strength thanks to this movement which uses different ranges of motion than traditional press exercises like dumbbell overhead presses.
Behind-the-back cable lateral raises are another effective movement to strengthen your middle delts, serving as an excellent alternative to dumbbell lateral raises due to their full range of motion and constant resistance, isolating each muscle group throughout their range of motion and providing constant resistance. Furthermore, this movement offers safety as there’s no risk of throwing weight over your head that could potentially lead to shoulder injuries.
The biceps curl is another effective exercise for developing middle delts, although most people focus on working the triceps when developing them. Utilizing a rope instead of barbell for this movement will enable greater range of motion while further targeting your middle deltoids.
Your bodyweight can help you perform several middle delt exercises, including the push side raise. Stand with feet shoulder width apart, place a band around each wrist, then hold two weights in each hand. Contract your deltoids to raise arms straight above and below shoulders before continuing pulsing them up and down for the desired number of reps.
Posterior Delts
Rear deltoids, also known as your shoulders’ backside, can be strengthened through virtually any movement that involves pushing weight behind you. This includes cable crossover exercises like seated rear lateral raises, dumbbell lateral raises and shoulder presses performed from a bent-over position such as prone dumbbell presses. Such movements work to develop growth in rear delts because they keep arms under tension throughout motion without creating “dead spots” where your rear delts rest during lift.
Rear delt exercises can be difficult because they involve working against gravity and may tire your muscles more quickly than other back exercises, making each set challenging as you increase weights on each set. But it’s crucial that they remain part of shoulder and back day workouts, to increase weight on each set for maximum efficiency and challenge yourself as best as you can!
Posterior deltoids can often go neglected when people focus on building larger chest muscles instead. This can result in dominance of the frontal plane and making your back and shoulder muscles weaker than they should be; regular training of posterior delts will correct this imbalance to create a more balanced physique.
Bench presses and dumbbell flys may work the medial deltoids effectively, but they won’t target your front or middle deltoids as effectively. For optimal results in targeting these areas, try other shoulder movements that require greater range of motion like dumbbell lateral raises or front raises on an incline bench.
For these exercises, a bench and pair of dumbbells of your desired weight are needed. When lying on your stomach and holding both handles of each dumbbell with palms facing toward each other, shoulders relaxed against bench and chest against bench you can pull both handles up in front of you, creating a T shape with body as you pull them back down again and feel a mild stretch in shoulder joint area – repeat this cycle on both sides until your set is complete.
Back Delts
Many people neglect training the back deltoids on shoulder day, yet including it in your workout can help build up a more muscular upper body and enhance the look of your shoulders. Plus, working the rear deltoids will loosen tight shoulders to prevent painful presses or throws!
Rear deltoids connect your shoulder blade to the upper arm bone (humerus), helping create the shape of your shoulders. Training them can increase width and muscle definition in your shoulders if you desire wider or muscular ones; barbell rows, seated rows, dumbbell rows, reverse flyes and cable external shoulder rotations all provide effective ways of training these deltoids.
Dumbbell lateral raises are one of the best exercises for targeting your middle deltoids. To perform one, lie on an incline bench while holding a dumbbell in one hand extending it away from your body at shoulder height. When compared with other movements for strengthening shoulder stability and creating strong posture, this movement targets middle deltoids more intensely while simultaneously increasing shoulder stability to ensure stronger postures.
Banded Side Fronts are another effective exercise designed to target your middle deltoids. Begin in a standing position with resistance bands positioned with handles facing towards one another and grab your middle delts by contracting slowly to slowly lift both handles up towards your shoulders before slowly returning them down back down again to their starting points. Complete one set of reps on each arm before switching sides if desired.
Face pull exercises are an excellent way to target posterior deltoids. Sit on a machine with both handles anchored in front and pad below your chest. Grip the handles palm-down while keeping torso straight, not arching backward. Contract your posterior deltoids by raising up both handles until eye level then lower them back down again.
Due to their smaller size, rear deltoids play an essential role in shoulder stability and mobility. Therefore, it’s crucial that they receive special training, with heavier weights and higher reps than front or middle deltoids. A great way to do this is by doing several sets of very high reps at the beginning of each workout when your muscles are most energetic and fresh.
