Deltoid Strength Exercises to Build Your Shoulders

The deltoid muscle is responsible for the rounded look of the shoulder area. It also is the primary muscle used in rotating the arm inward and is crucial to performance in many sports, including football, tennis, and baseball. Weightlifting is the most effective method of strengthening and developing the deltoids. Here are three excellent strength exercises to build your deltoid muscles.

Deltoid Strength Exercises: Military press

The most common deltoid exercise is the military press. Military presses can be performed from either a standing or sitting position. It is also a versatile deltoid exercise, working just as well with dumbbells as with a bar. To perform a proper military press, stand or sit on a bench with your back straight. Hold the weights in front of you, even with your neck and keeping your hands shoulder-width apart. Press the barbell or dumbbells directly overhead, keeping your back in the proper erect position. Slowly lower the weights back to your starting position, making sure to stay under control at all times.

Deltoid Strength Exercises: Reverse fly

Bent-over reverse dumbbell flys are another great weightlifting exercise to build your deltoid muscles. Stand with your feet slightly wider than shoulder-width apart. Hold a light dumbbell in each hand and bend over at the waist. Be sure to keep your back straight and your shoulders a little bit higher than your hips. Let your arms hang down with the palms toward each other and the elbow slightly bent. Raise your arms up sideways until they are parallel to the ground and your palms are facing down. Squeeze your shoulder blades together at the top of the movement, then slowly lower the weights back to the starting position. This squeeze increases the effectiveness of this isolation deltoid exercise.

Deltoid Strength Exercises: Front raise

Front shoulder raises will also isolate the deltoid muscle throughout the entire exercise. Front raises can be performed with a light barbell or two small dumbbells. Stand with your feet approximately shoulder-width apart, holding a dumbbell in each hand with your arms hanging down in front of you. Your palms should be facing toward you and your elbows slightly bent. Lift both arms at the same time, keeping your palms facing down and your back straight throughout the whole exercise. Raise your arms until they are parallel to the floor, then slowly lower back down to the starting position, remaining in control of the weights at all times.