Mens Muscle Magazine

Deltoid Isolation Exercises

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Besides the calves and forearms no muscle is more difficult to build up than the deltoids. Why is this? Because the muscles that we typically use for hard labor simply do not respond very well to exercise. However, the hard work needed to build your deltoids is well worth it. Aside from the aesthetic appeal of having visibly toned muscles, having strong shoulders can help enhance your posture, but isn’t the lone advantage. When you integrate deltoid isolation exercises with shoulder stretches, it also gives you the power and pliability to easily perform everyday tasks. Also, having strong shoulders can aid in preventing injuries to the rotator cuff.

A well-planned shoulder building routine will target all of the major muscles of the shoulders. There are several exercises that work the entire muscle groups, as well as exercises that are able to isolate a single muscle. If you are a beginner, simply doing one exercise that focuses on the entire group will be sufficient; moreover, as you advance feel free to also include some of the isolation exercises listed below into your workouts. If you do decide to add in the isolation exercises, make sure to balance your workouts so that you do isolation exercises for each part of the deltoids. Always keep in mind that unbalanced weight training where you focus on only one muscle without targeting complementary muscles can lead to injury and muscle asymmetry.

Below is a list of exercises to help get you started.

DELTOID ISOLATION EXERCISES

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INSTRUCTIONS

seated_military_press

 

 

 

 

 

 

 

 

 

Seated Military Press

  1. Grab barbell with slightly wider than should width overhand grip at chest.
  2. Press barbell upward overhead until arms extended.
  3. Return to starting position.

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Dumbbell Side Laterals

  1. Stand straight while holding dumbbells on side of thighs.
  2. Raise upper arms until elbows are same height as upper body.
  3. Return to starting position.

bent_over_laterals_instructions

 

 

 

 

 

 

 

 

 

Bent Over Laterals

  1. Bend over so that upper body is parallel to floor while holding dumbbells in front of thighs.
  2. Raise upper arms until elbows are same height as shoulders.
  3. Return to starting position.

Upright Rows

  1. Grab dumbbells or barbell with a shoulder width overhand grip.
  2. Pull weight to up to neck with elbows leading.
  3. Slowly return to starting position.

front_plate_raises_instructions

 

 

 

 

 

 

 

 

 

Front Plate Raises

  1. Grasp plate with both hands and position plate in front of upper legs with arms extended.
  2. Raise plate forward and upward until past horizontal.
  3. Return to starting position.

arnold_press_instructions

 

 

 

 

 

 

 

 

 

Arnold Press

  1. Stand with dumbbells positioned in front of shoulders.
  2. Begin movement by bringing elbows out to sides and continue to raise elbows outward until dumbbells are overhead with arms extended.
  3. Return to starting position.

Seated Dumbbell Press

  1. Position dumbbells at shoulders with and overhand grip.
  2. Press dumbbells upward until arms are extended with dumbbells overhead.
  3. Return to starting position.

Reverse Flyers

  1. Sit at edge of bench and slightly lean forward with dumbbell in each hand and arms fully extended downward.
  2. Keeping elbows slightly bent, raise dumbbells until just over shoulder height.
  3. Return to starting position.

external_rotation_instructions

 

 

 

 

 

 

 

 

 

External Rotations

  1. Lie on side with feet stacked and position elbow against side and forearm across stomach.
  2. Lift dumbbell by rotating shoulder.
  3. Slowly return to starting position.