How to exercise deltoid muscles

Many men want to have a perfect body shape, which will not only make them more confident, but also make their girlfriends feel more secure. So how do you exercise your deltoid muscles? First of all, you need to understand what the deltoid muscle is. Secondly, you need to understand this issue through a series of methods and approaches. Finally, you need to actually implement it. Next, let us learn about how to exercise the deltoid muscles?

The first impression that bodybuilders give people is usually their broad shoulders. Broad shoulders can make a physique more perfect, but a pair of weak deltoids will ruin that perfection. Therefore, the training of the deltoid muscles cannot be left to chance. We must seriously learn how to train the deltoid muscles, even the subtle differences in the movements.

Before training the deltoid muscles, understand their structure: the deltoid muscles are composed of three bundles: the front, middle and back. You cannot train only one muscle bundle.

1. Anterior deltoid:

(1) Straight-arm front raise: This is a basic exercise for training the anterior deltoid muscle. It is usually performed in a standing position to facilitate exertion and balance. Of course, it can also be performed in a reclining position. Barbells and dumbbells can be used as equipment.

(2) Alternating dumbbell raise: Alternating dumbbell raise is a basic and classic exercise for training the anterior deltoid muscle. It can hit heavy weights.

(3) Front raise with a puller: This also targets 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 are more inclined to train large muscles and are effective for the anterior, middle and trapezius parts of the deltoid muscles.

(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.

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

(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.

(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 help you lift heavier weights and rapidly increase shoulder strength and circumference.

In fact, the question of how to exercise the deltoid muscles is not difficult to answer, because for friends who like fitness, they are very familiar with this issue. But for some friends who don’t like fitness, it’s useless to talk about it, and it won’t have any positive effect. In short, if you encounter any difficulties during exercise, you can ask a personal trainer for help. After all, the trainer knows this issue best.