How to train the deltoid muscles?

How should the deltoid muscles be trained? If you want to build deltoid muscles, but you don't work hard during the training, then the training process is in vain. Such training will add a lot of burden and trouble to yourself. When exercising the deltoid muscles, you should intensify the degree of training. There are many ways to train the deltoid muscles. For different choices of each person, the results are also different. So how should the deltoid muscles be trained?

Anterior deltoid:

(1) Straight-arm front raise: This is a basic exercise for training the anterior deltoid muscle. It is usually done in a standing position to facilitate exertion and balance. Of course, there is also a reclining chair raise. The equipment can be a barbell or dumbbell.

(2) Alternating dumbbell raises: Alternating dumbbell raises are a basic and classic exercise for training the anterior deltoid muscle. They can hit heavy weights.

(3) Front raise with a puller: This exercise is also aimed at the anterior deltoid muscle. Only small to medium weights can be lifted and it is mostly used to shape the muscle lines of the anterior deltoid muscle.

(4) Barbell upright rowing: There are many types (please click here for details), which is more inclined to train large muscles and is effective for the anterior, middle and trapezius parts of the deltoid muscle.

(5) Barbell press: There are many types (please click here for details), among which the barbell press is the most effective and basic shoulder exercise, and it is most effective in building the circumference and width of the entire shoulder muscle.

Complete list of shoulder deltoid muscle exercises

(6) Arnold Press: Named after Arnold Schwarzenegger, this exercise combines the functions of press and lateral raise, stimulating the anterior and middle deltoids at the same time.

Anterior deltoid

(7) Scott Press: The Scott Press is a move created by Mr. Olympia Larry Scott.

, targeting the anterior deltoid.

(ii) Middle deltoid muscle:

(1) Dumbbell lateral raise: It mainly strengthens the middle bundle of the deltoid muscle, which is beneficial for increasing the width of the shoulders and is particularly effective in correcting sloping shoulders and narrow shoulders.

(2) One-arm dumbbell lateral raise: It can more effectively stimulate the isolated side of the deltoid muscle, and the one-arm lateral raise can handle heavier dumbbell weights, which is suitable for heavy weight extreme stimulation stage exercises.

(3) Seated dumbbell lateral raise: This exercise focuses more on the middle deltoid muscle than the standing dumbbell lateral raise, and basically eliminates the supporting effect of the legs and abdomen when standing.

(4) Lateral raise with a puller: Use a moderate weight and ensure that the entire movement is performed very correctly to achieve the purpose of sculpting the middle line of the deltoid muscle.

Middle deltoid

(5) Side-lying straight-arm raise: An extension of the single-arm dumbbell lateral raise.

(6) Dumbbell shoulder press: This can increase the size of the shoulders. Using heavy weights can increase the strength and size of the shoulders rapidly.

(7) Alternating dumbbell press: Alternating dumbbell press can lift heavier weights and rapidly increase shoulder strength and circumference.

Above we introduced various training methods for the deltoid muscle, as well as the relevant training methods for the anterior, middle and posterior bundles of the deltoid muscle. If you want to master it, you can learn it and get a reasonable fitness effect. When exercising the deltoid muscles, you must improve your self-cultivation and have the patience to face the exercise.