Exercise that works deltoids

Strengthening your shoulders helps with posture, looking confident, and preventing injuries. Learn more about the best exercise that works deltoids.

Best deltoid exercises

Do each exercise for 30 seconds, then go directly to the next. Rest for a minute; repeat three times.

Walking plank

Start in a high plank position, and move your right hand and right foot out five inches. Have your left foot and left hand to face it. Move slowly to the right for 15 seconds, then return to start to complete the set.

Upright row

Hold a manual in each hand, resting in front of the thigh. Bend your elbows, lifting the dumbbells vertically until they are in front of the collarbones, with your elbows pointing toward the ceiling. Lower the manuals again.

Rear Delt Fly

Have your feet shoulder-width apart, holding a manual in each hand, palms facing up. Let the manuals hang straight down from your shoulders. The hinge forward at the hips to the chest is almost parallel to the ground. Keep your back straight and bend in your elbows slightly. Lift your arms straight out until they align with your body. Pause, then return to the start.

Lateral Raise

Have your feet shoulder-width apart, holding two dumbbells at your sides, palms facing up. With a slight bend in the elbows, lift your arms straight out to the sides until they are at shoulder level. Your body should make a T-shape. Pause, and return to the start.

Plank with shoulder taps

Start in a high plank. Alternatively, move your hand to the opposite shoulder without letting your upper body twist.

Burpee

From standing, lower your hands on the floor, kick your feet back into a push-up position, and drop your chest and thighs to the floor. Push up, jump your feet towards your hands, and press through your palms to push yourself to a standing position. Jump on top and clap your hands over your head for a repetition. Do two reps. Here’s how to make a burpee.

Best deltoid exercises: # 2

12 reps of each workout, three sets of each section, resting 45 seconds between each exercise

Single-arm press

Have your feet shoulder-width apart, holding a manual in your right hand, in shoulder position. Tighten the core and extend the arm over the head before the dumbbell directly upwards. Lower back to the beginning and repeat on the opposite side.

Rear Delt Fly

Start with your feet shoulder-width apart, holding a manual in each hand, palms facing up. Let the manuals hang straight down from your shoulders. The hinge forward at the hips to the chest is parallel to the floor. Have your back straight and bend your elbows slightly. Lift your arms straight out to the sides until they align with your body. Pause, then return to the start.

T Push-up

Start in a high push-up position, and lower your body until your chest touches the floor. Push up again, and while doing so, rotate one side of your body up, lifting your arm toward the ceiling. Pause, and start again—swap sides with each rep.

Seesaw Lateral Raise

Have your feet shoulder-width apart, holding two dumbbells at your sides, palms facing up. With a slight bend in the elbows, lift the right arm straight out to the side until it is at shoulder level. When you bring your right arm back to start, you raise your left arm to shoulder height—complete both sides for a rep.

Upright row

Hold a manual in each hand, resting in front of the thigh. Bend your elbows, lifting the dumbbells vertically until they are in front of the collarbones, with your elbows pointing toward the ceiling. Lower the manuals again.

Face Pull

Kneel and have your right foot in front of a cable machine. Grasp the handles with your palms and pull them towards your face. Pull your hands apart. Pause, and return to the start.

Best deltoid exercises: # 3

Have 12 reps of each exercise, three sets of each section, resting 45 seconds between each exercise

Arnold Press

Have your feet hip-width apart, holding dumbbells at shoulder height in front of your upper body with your palms facing your body. Your palms should face forward in the uppermost extended position—lower back to the beginning. At the same time, press the manuals over the head and rotate the wrists outwards.

One-armed bent row

Have your feet shoulder-width apart, holding a manual in each hand with a neutral grip. Bend your knees slightly, hang your hips and lower your chest to almost parallel to the floor. Keep the core tight and the arms close to the body. Rest a weight up against the chest, bend at the elbow. Do all the repetitions with one side before repeating on the other.

Related articles:

Good workouts for shoulders and back

Chest workouts for bulking

References

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