In this article we are going to discuss how to train the deltoids or
shoulders. We will go over different exercises to emphasize the front
deltoid the side deltoid and the rear deltoid otherwise known as the
anterior medial and posterior.
First let's examine exercises that work the anterior deltoid, or front
deltoid. Good exercises for the front deltoids include military press,
dumbbell shoulder press, dumbbell front raise, cable front raise, or Arnold
press. It's important to note that the front deltoid also gets a lot of
workload on chest days, so you may want to program accordingly.
For the side delts, or medial deltoid, we are going to want to emphasize
laterals. When doing laterals it is very important to use proper form, and
not to extend too high from where the shoulder contracts. Good exercises for
the medial deltoids include dumbbell side laterals, cable side laterals, and
Finally, we have the rear deltoids or posterior deltoid. To emphasize the
rear deltoid good exercises include bent over dumbbell laterals or rear
shoulder fly’s. Upright rows also can emphasize the rear deltoid as well.
So, give these exercise a shot and I think you will be very happy with the
end result. Remember the shoulders are a common point of injury so make sure
to properly warm up and to use proper form.