The deltoid is the largest of the shoulder muscles. It comprises three parts: anterior head, lateral head and posterior head. These three muscles are also known as the front, side and rear deltoids, respectively. You can target each of these muscles by doing the shoulder press exercise and a variety of arm raising movements. Perform these four shoulder exercises once to twice per week to build shoulder mass. Do 3 sets of 8 to 12 reps per set using the heaviest weight that you can handle without sacrificing the correct form.
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Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is an exercise that targets the anterior and lateral deltoids, along with the triceps brachii of your rear arms and supraspinatus of your rotator cuff. To perform this exercise, first grasp a dumbbell in each hand using an overhanded grip and sit on an upright weight bench. Position your back up against the upright part of the weight bench and place your feet on the ground. Hold the dumbbells by the sides of your shoulders with your arms bent and internally rotate your forearms so the inside of your forearms are facing forward. Press the dumbbells upwards by abducting your shoulders and by extending your elbows. Once the dumbbells reach the overhead position, return them down to the initial point by bending your elbows.
Standing Dumbbell Front Raise
Standing dumbbell front raises are a movement for the anterior deltoids and, to a lesser extend, the clavicular head of the pectoralis major of your chest, the coracobrachialis of your shoulders and the biceps brachii of your front arms. To execute this movement, begin by holding a dumbbell in each hand in an overhanded grip. Stand with your body upright and position the dumbbells in front of your thighs with your arms almost fully extended, keeping a bit of a bend in your elbows. Raise the dumbbells in front of your body by flexing your shoulders until your arms are about parallel to the ground. When you reach this position, lower the dumbbells back down to the start.
Standing Dumbbell Lateral Raise
The standing dumbbell lateral raise is an exercise that targets the lateral deltoids along with the supraspinatus. To perform this exercise, first grasp a dumbbell in each hand using an overhanded grip and stand with your body upright. Hold the dumbbells by your sides with your arms almost fully extended, maintaining a slight bend in your elbows. Elevate the dumbbells out and away from your sides by abducting your shoulders until your arms are about parallel to the ground. Once you reach this position, return the dumbbells down to the beginning position by adducting your shoulders.
Bent-Over Dumbbell Lateral Raise
Bent-over dumbbell lateral raises are a movement for the posterior deltoids and, to a lesser extent, the infraspinatus and teres minor of your rotator cuff. To execute this movement, begin by holding a dumbbell in each hand in an overhanded grip, lean forward at the waist until your torso is about parallel to the ground. Hold the dumbbells under your chest region with your arms almost fully extended, keeping a bit of a bend in your elbows. Raise the dumbbells out and away from your sides by horizontally abducting your shoulders until the dumbbells are at about parallel to the ground. When you reach this position, horizontally adduct your shoulder to return the dumbbells down to the start.
