What's a good workout for the deltoids?

Answer:
The deltoids

consist of three muscle heads, the anterior or front deltoids, the medial or side deltoids, and the posterior or rear deltoids muscles. Therefore, it is necessary to hit each muscle for complete development of the deltoids. Here I will cover exercises that effectively accomplish this.

The front deltoids muscle typically receives enough stimulation from any heavy pressing exercises. The overhead press, incline press, bench press, and dips are examples of this. The front dumbbell raise is a good isolation movement for the anterior delt. Stand with a pair of dumbbells hanging at arms length in front of you. With a slight bend in the elbow, lift the weights in front of you until they reach eye level.

For the lateral head, we will use dumbbells again and perform the lateral raise. This time, let the weights hang at your side. Again, with a slight bend in the elbow, raise the weights out to the side of the body until they reach parallel.

There are a couple ways to approach the rear delt. Rows and pull ups hit this area pretty well, but if you want isolation, the rear lateral is the way to go. It's performed much the same as the standing lateral but with your upper body parallel to the floor or at a slight angle. This can be achieved by either bending at the waste or lying face down on an elevated bench. Now, with the weights hanging toward the floor, lift them out to the side until they are parallel with the floor.

For each exercise, be sure to select a weight that allows you to complete 8 to 12 repetitions.


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