Delt Workouts: The Perfect Exercises To Build Your Delt Muscles

delt workouts

The deltoid muscles, also known as delts, are triangular-shaped muscles contouring the shoulders. They are considered to be formed of three main sets of fibres- anterior, middle and posterior. The primary function of these muscles is to promote all arm rotation (360-degree rotation). Another vital role of delts is to prevent any dislocation or injury caused because of lifting heavy objects. These functions make the delts one of the most critical muscles of our body. To maintain their stability and proper functioning, it is essential to perform some delt workouts to grow. 

Delt Workouts To Make Your Deltoids Stronger:

Listed below are some effective delt workouts you would not want to miss out on!

1. Anterior Deltoid Raise:

Muscle Targeted- Anterior head of the deltoids. 

Directions:

1. Initially, stand with your feet hip-width apart while holding a dumbbell in each hand. Both your arms should be at your sides. This is your starting position.

2. Then, slowly raise the weights in front of you and allow them to reach the height of your shoulders. Your arms should be straight while lifting the dumbbells, and your palms should face each other. 

3. Lastly, return to the starting position by lowering the dumbbell back down. 

Repeat. 

2. Standing Arnold Press

Muscles Targeted- The three heads of the deltoids- anterior, middle and posterior; triceps. 

Directions:

1. Initially, stand with your feet hip-width apart while holding a dumbbell in each hand. Your palms should face each other, and the weights should be kept under your chin. This is your starting position. 

2. Now, press the weights above your head while rotating your palms so that they face away from you.

3. Once you reach that position, hold for a few moments.

4. Lastly, return to the starting position by lowering the dumbbells back down and rotating your palms so that they are facing you. 

Repeat. 

3. Hammer Curl To Press

Muscles Targeted- Upper body muscles including delts, triceps, forearms and biceps.

Directions:

1. Initially, stand with your feet hip-width apart while holding a dumbbell in each hand. Your palms should face each other, and your arms should be at your sides. This is your starting position. 

2. Now, curl up the weights to your shoulders without causing any movement in your upper arms. Remember to keep your elbows tucked in to your sides while curling up the dumbbells. 

3. Now, while extending your arms, press the dumbbells above your head with your palms facing each other. 

4. Lastly, return to the starting position by lowering your dumbbells back down then falling your arms straight down to your sides. 

Repeat. 

4. Jerk Press

Muscles Targeted- delts, trapezius muscles, triceps.

Directions:

1. Initially, stand with your feet hip-width apart while holding a dumbbell in each hand in front of your shoulders. Your palms should face each other. This is your starting position. 

2. Then press the dumbbells above your head while simultaneously jumping one foot in front and the other foot back in a swift motion. 

3. Lastly, place your front foot back to the starting position and bring the weights back to your shoulder height. 

Repeat. 

5. Bent Over Lateral Raise

Muscles Targeted- Rear Delts

Directions:

1. Initially, stand with your feet hip-width apart while holding a dumbbell in each hand and your arms at your sides. Your palms should face each other. This is your starting position. 

2. While keeping your back flat and letting your arms hang straight down, hinge at your hips.

3. Now bend your elbows slightly and lift your arms to the sides to parallel with your back. 

4. Lastly, return to the starting position by lowering the weights.

Repeat. 

Frequently Asked Questions:

1. Are Delts and shoulders the same thing?

No, delts are the muscles that form a rounded contour of the shoulders and are regarded as the ‘common shoulder muscle.’ 

2. How can I build my delts?

You can build your delts by performing various exercises like lateral raises, burpees, walking planks, upright row, and so much more. 

3. Are rows enough to work my rear delts?

Yes, the rows are more than sufficient to work your rear delts.