CANNONBALLS! The Deltoid Muscles (and How to Build Them)

For those of us who aren’t genetically blessed, the deltoid muscles can be very stubborn muscles to train. It seems like you can work them forever and not see a lot of progress. Sadly, the deltoid doesn’t get a lot of love from the lifting community in general, especially us men. Most of us would rather bench press all day, every day. And it’s ironic, because along with the trapezoid muscles, there’s almost no better way to show you’re in shape (while still keeping your damn shirt on) than having well-developed delts. So here’s the rundown on what they are, and 5 solid exercises to incorporate to stimulate deltoid growth.

Hello, My Name is Deltoid

The deltoids are responsible for raising and rotating the arm, and they’re divided into three sections: the anterior (front), middle (side), and posterior (rear) deltoids. They surround your shoulder socket on all sides, and are the ‘cannonball’ that you see at the top of the arm on a well-developed fitness model.To get that look of well-rounded, impressively-toned shoulders, you’ll want to work all three sections of the deltoids. The thing is, there’s not one single exercise that totally engages all three sides of the muscle. Think of the muscle group like a cerberus – and you have to feed all three heads to make it grow. We’ll do this by using a couple exercises that engage all three sides to some degree, and three exercises that isolate one side more than the others.

Shoulder Press (The Triple Threat)

If you want to build overall shoulder strength and size, you have to do this exercise. Well, not have to, but it’s just about the most effective deltoid exercise in existence. The National Institute of Health even showed in a study that no other exercise simultaneously activates all 3 deltoid sides as effectively as this bad boy. It does primarily target the anterior and middle heads, but the posterior deltoids get some attention, too. You can do this exercise with a barbell, dumbbells, or a machine. To perform the exercise, start with your arms out to the side, weights just above your shoulders (or resting on them), and push up above your head until your arms are extended. Don’t cheat by locking your elbows at the top – we want to keep the muscles under work at all times during the rep (we also like our elbow joints and want to keep them around for a while). Lower the weight back down to shoulder height and repeat.

Arnold Press (The Not-So-Threatening Triple Threat)

The Arnold press is a variation of the shoulder press that targets all three sections of the deltoids. While not as stressful as the shoulder press, engagement of the three deltoid sides is more evenly distributed. To perform the exercise, hold a pair of dumbbells in front of your shoulders with your palms facing your body. Rotate your palms outward as you press the weights up above your head. At the top of the movement, your palms should be facing forward. Again, stop short of actually locking your elbows. Lower the weights back down to shoulder height and repeat.

Isolating the Anterior Deltoid – Front Raises

The front raise is an exercise that targets the anterior (front) deltoid muscle of the shoulder. This exercise is commonly used in shoulder workouts. I always advocate for free weight (dumbbells or barbells), but the exercise can be performed with a variety of equipment, including cables or resistance bands. To do this exercise, stand with feet shoulder-width apart, weights held in front of you with palms facing your body. Slowly lift the weights in front of you, elbows slightly bent, and stop when your hands reach shoulder height (your rotator cuffs will thank you for this). Hold this for a second, squeezing your shoulders, then lower the weight and repeat.

Middle Deltoid – Lateral Raises

Lateral raises are a great exercise for targeting the middle deltoids. To perform the exercise, hold a pair of dumbbells at your sides with your palms facing your hips/thighs. Lift the weights out to your sides, keeping your elbows slightly bent, until your arms are parallel to the floor. Lower the weights back down to your sides and repeat.

Posterior Deltoid – Rear Delt Flyes

Rear delt flyes target the posterior deltoids. This portion of the muscle is often neglected in many shoulder workouts. As a result, this can feel like the most strenuous of the three deltoid isolation exercises. To perform this exercise, hold a pair of dumbbells with your palms facing each other. Lean forward with your back straight – almost parallel to the floor. Lift the weights out to your sides, keeping your elbows slightly bent, until your arms are parallel to the floor. Lower the weights back down to your sides and repeat.

Sets, Reps, and Conclusion

Incorporating these exercises into your shoulder workouts can help you build bigger, stronger deltoid muscles. Be sure to use proper form and start with lighter weights until you feel comfortable with the movements. Aim for 3 sets of 10 to start. Increase weight or add reps to each set as it becomes easier. Adding reps is actually great for lateral raises, because even a light increase in weight can feel like a lot when starting out. Over time, you can gradually increase the weight and intensity of your workouts to continue making progress. Now, go work!