Shoulder routine: 6 exercises to coach the deltoids

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The deltoids are not easy muscles to train, but it is very important to do. Here we tell you which exercises you should include in your shoulder routine.

Last update: July 03, 2023

If you’re looking to strengthen and improve definition in your deltoids, then don’t hesitate to follow this shoulder routine. Consisting of six exercises, it will help you strengthen this muscle group, prevent injuries and improve your posture.

Finally, don’t forget that These muscles play a very important role in mobility your arms and the stability of your shoulders. Read on to learn how to tighten your deltoids and get great results.

What is the importance of the deltoids?

Many people focus on training specific muscles according to the results they want. However, without neglecting these goals, We need to make sure we give time to all of our muscles to achieve optimal overall body condition.

One of those muscle groups to look out for and strengthen is the deltoids. These are divided into three sections or chapters with regard to their training:

  • the front one or anterior deltoid, located at the front of the shoulder;
  • The medial or lateral deltoid, located in the larger area of ​​the shoulder;
  • Rear or posterior deltoid, which is located at the back of the joint.

But why are these muscles important? Because how Experts | Confirm that it is the most complex joint in the body, since Along with other muscles in the region, it engages in vital movements. Some of these include shrugs, horizontal flexion, and internal rotation.

Given this scenario, it’s a good idea to exercise to keep the area strong and performing.

The exercises to include in your shoulder routine

Now that you know how important the deltoids are, it’s time to take full advantage of them. Not only to improve tone and prevent injury, but also to have a harmonious body if muscle hypertrophy is your thing. Without further ado, here are the six exercises to incorporate into your shoulder routine.

1. Side raise

Lateral raises are performed to strengthen the medial deltoid or lateral deltoid This is usually done with dumbbells, but also with pulleys or resistance bands. This exercise can be done standing or sitting, depending on your preference.

To perform the lateral raises while standing, perform the following moves:

  • Keeping your stance straight, hold a dumbbell with each hand in a neutral gripthat is, the palms are facing each other.
  • Your arms should be at your sides, your back straight, your gaze straight ahead and your knees slightly bent, your torso tight.
  • Raise your arms at your sides until they are parallel to the floorand bend your elbows slightly.
  • On the high movement, make sure the dumbbells are in line with the shoulders at the sides of the body. Your palms should be facing down.
  • Hold the position for a second or two before taking the starting position.

2. The Arnold Dumbbell Press

The Arnold press, as the name suggests, was invented by Arnold Schwarzenegger himself, one of the most famous and muscular bodybuilders in history. This exercise is very complete Affects not only the deltoids, but also the triceps and other muscles of the upper body.

The procedure consists of several steps that you absolutely must follow to avoid injuries:

  • Sit on a bench with your back straight and hold a dumbbell in each hand in a semi-abdominal grip – that is, palms facing each other.
  • Place the dumbbells on your legs, vertically above your knees.
  • Pull the dumbbells down and rest them at shoulder height by the sides of your chin, with palms facing your body and elbows moving forward.
  • Breathe and raise the dumbbells vertically. until your arms are straight; while rotating the wrist 90 degrees. The palms face forward.
  • In this position, bend slightly to lower your arms and stay in the starting position.

We think you may also be interested in reading this: The 8 Best Exercises to Tone Your Shoulders at the Gym

3. The Transnuca Press

The Trasnuca press stimulates the anterior deltoid, so it’s a must-have in a good shoulder exercise. This strength exercise is considered complex and Poor execution can lead to injury. To avoid this, it is necessary not to overdo the weight to be used and not to overdo the exercise itself. It is best to have them guided by a professional.

  • Sitting on the bench and with your back straight, take a barbell with a weight that corresponds to your current level of training.
  • Do a belly hold and lift the bar up your head and exhale.
  • Remember not to anchor your elbows, but to keep them slightly bent.
  • Breathe and bring the dumbbell behind your head, not too far back.
  • Hold the position for a second or two and exhale and in a controlled movement, assume the position where the bar is above your head.
  • Finally, place the bar in front of your body and then let it rest on your muscles.

4. Lateral raises with dumbbells

For strong, prominent shoulders, incorporate dumbbell lateral raises into your routine. In particular, this exercise help you gain volume on the sides of your shoulders. How to run it:

  • Assume a standing posture with your body completely straight and your legs apart.
  • Grip the dumbbells in pronation and maintain a slight distance in the muscles.
  • Bend your elbows slightly while keeping your upper body still.
  • After separating your arms from your thighs, raise the dumbbells to a 90-degree angle without lifting past your elbows or hands.
  • Hold the position for one to two seconds.
  • Exhale as you lower your arms back to the starting position.

5. Straight bar shoulder rows

For much larger and stronger shoulders, perform the straight-bar shoulder row. The also known as a pull-up barbell rows or Barbell Neck Rows Because it also has a positive effect on the back and strengthens the upper arms. It should be done as follows:

  • Standing upright and straight, grasp the bar with your palms facing you.
  • Make sure your grip is slightly narrower than your shoulderwidth apart, and tighten your core and glutes.
  • Slowly and in a controlled manner, raise the bar to bend your elbows outward so they are level with your shoulders.
  • Avoid swinging and attach the bar as close to you as possible.
  • Before lowering the bar, pause at the top.
  • Then slowly lower the bar and repeat the process.

Do you like this article? You may also want to read: Tendonitis in the Shoulder: Symptoms, Causes, and Treatment

6. Barbell Military Press

The barbell military press is a must for your shoulder workout. It can be performed sitting or standing. When executed correctly in In addition to deltoids, you can also work other muscles such as rhomboids, middle and lower trapeziusTriceps and upper chest muscle.

If you prefer to do it while seated, follow these steps:

  • Grasp the bar in pronation with your hands a few inches wider than shoulder-width apart.
  • Take out the bar and place it on your upper chestat the level of your collarbones.
  • With your back straight and leaning on the bench, inhale and on the exhale raise the dumbbell vertically overhead.
  • Avoid bending your elbows at the end of this movement.
  • Hold the position for one to two seconds with your arms fully extended.
  • To lower the bar, use a very controlled reverse vertical motion until the bar is at chin level.
  • When the bar is down, inhale and repeat the process.

What do you think of this shoulder routine?

Among the many exercises you can incorporate into your shoulder routine, we recommend these six as they target the different heads of the deltoid. However, if you want to strengthen and grow this muscle group, It’s always best to discuss this with your trainer to avoid injuries.

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All cited sources have been thoroughly checked by our team to ensure their quality, reliability, timeliness and validity. The bibliography of this article has been deemed reliable and of academic or scholarly accuracy.


  • Oliveira, C.; Navarro Garcia, R.; Navarro Navarro, R.; Ruiz Knight, J.; Jimenez Diaz, J. & Brito Ojeda, M. (2007) Biomechanics of the shoulder and its injuries. Medical and surgical canaries. ISSN 1696-6864, No. 12, p. 8. https://accedacris.ulpgc.es/handle/10553/5977

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