The deltoid muscle, also known as the joint shoulder muscle, is the circular muscle in your body, outlining the human shoulder. An essential role of the deltoid muscle is to prevent partial or complete dislocation of the head of the humerus, especially while carrying a heavy load.
To help your deltoid perform its task effortlessly, you should carry out some exercises that will prove beneficial for your body. Practicing deltoid exercises will help you build the power and strength needed to lift objects. Luckily, you do not need to look any further as we have got the perfect guide on deltoid exercises for you.
Different Types of Deltoid Exercises
1. Anterior deltoid raise
Steps:
Firstly, stand with your feet a little wide apart. Hold a dumbbell in each hand with your hands at your sides.
Then, while keeping your arms straight, gradually lift the dumbbells directly in front of you at the height of your shoulder.
Lower your hands back to the starting position and repeat the above steps.
Benefits
This exercise is considered one of the best deltoid exercises as it helps build the strength required to lift objects in front of you.
2. Standing Arnold Press
Steps:
Firstly, stand with your feet a little wide apart. Take a dumbbell in each hand just underneath your chin with your palms facing you.
Lift the dumbbells and press them over your head while rotating your palms until they face away from you
Hold for a moment, then slowly bring the dumbbells to the initial position with your palms facing you.
Repeat the above steps.
Benefits
This exercise engages your triceps during the pressing motion as it targets all three heads of the deltoid muscle- anterior deltoid, lateral deltoid, and posterior deltoid.
3. Jerk Press
Steps:
The initial starting position for this exercise will be your feet held hip-width apart. Hold the dumbbells in front of your shoulders with your palms facing each other.
In one fiery and quick motion, press the weights over your head while jumping one foot forward and the other foot back.
Lastly, while bringing the dumbbells back to your shoulder height, get your foot back to the starting position.
Repeat the steps above.
4. Callahan Press
Steps:
First of all, stand with your feet hip-width apart while holding a dumbbell in each hand. Lift your arms out to your sides with your elbows bent at 90 degrees. Your upper arms should be the same line as your shoulders.
Then bring your lower arms in front of you with your palms turned in towards your face. Then do the exact reverse to return to the starting position.
Press the weights directly over your shoulders and then do the exact reverse to return to the starting position.
Repeat the steps above.
Benefits:
The Callahan-press exercise helps with full-shoulder development as it hits all three heads of the deltoid muscle.
5. Hammer Curl to Press
Steps:
Initially, stand with your feet hip-width apart while holding a dumbbell in each hand with your palms facing each other.
While keeping your elbows tucked folded back into your sides, press the dumbbells up to your shoulders without moving your upper arms.
While keeping your palms facing each other, press the dumbbells over your head until your arms are straight.
First, lower your arms back down to your shoulders and then down to your sides.
Repeat the steps above.
Benefits:
This exercise works your delts and numerous other muscles of your upper body, including your biceps and triceps.
Frequently Asked Questions
1. What are the three deltoid muscles?
The three deltoid muscles are the anterior deltoid, the lateral deltoid, and the posterior deltoid.
2. How can I build my deltoids without weights?
Exercises for deltoids that do not require weights:
- Inclined push-ups
- Plank to down dog
- Elevated pike push-ups
3. What exercises work side delts?
- Barbell Upright Row
- One-arm Cable Raise
- Seated Arnold Press
- Side Plank with Arm-raise
- Seated Dumbbell Military Press
- Seated Behind-the-Neck Press