Deltoid Workout Exercises Anatomy

This is a complete list/menu of Deltoid exercises for men or women. If you need to discuss how to perform these Deltoid exercises please post them in our Exercise Forum under the heading of the exercise.

Deltoid Workout Exercise Links Muscle Menu

Deltoid Isolation Exercises
Deltoid Compound Exercises
Dumbbell Deltoid Exercises
Barbell Deltoid Exercises
Cable Deltoid Exercises
Ball Deltoid Exercises
Calisthenics Deltoid Exercises
Machine Deltoid Exercises
Deltoid Exercises / Muscle Forum Discussions
Deltoid Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Snatch- Deltoid Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Dumbbell Fly's- Deltoid Exercise: While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...

Chest, Anterior Deltoid ,Shoulder, Shoulders, Arms, Isolation, Dumbbell, Bench, Upper Body,,

Chair Bench Press (Elastic Band)- Deltoid Exercise: Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Compound, Elastic Band, Upper Body, Exercise Band,

Machine Bench Press(Vertical Press)- Deltoid Exercise: Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Machine, Compound, Upper Body,

Smith Machine Incline Press- Deltoid Exercise: Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...

Chest, Pectoralis Major, Triceps, Anterior Deltoids, Arms, Smith Machine, Machine, Compound, Upper Body,

Ball Incline Dumbbell Press- Deltoid Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...

Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulder, Shoulders, Dumbbell, Upper Body,

Dumbbell Flat Bench Chest Press- Deltoid Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...

Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,

Exercise Ball Pushups- Deltoid Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Double Medicine Ball Pushups- Deltoid Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulder, Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Deltoid Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Deltoid Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dips- Deltoid Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body,

Incline Dumbbell Press- Deltoid Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,

Bench Press- Deltoid Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Push Ups Between Benches (Push Up)- Deltoid Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight, Home,

Close Grip Bench Press- Deltoid Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Clean and Jerk- Deltoid Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Upright Row- Deltoid Exercise: To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ...

Neck, Trapezius, Anterior Deltoid, Shoulder, Shoulders, Compound, Barbell, Upper Body,

Shoulder / Deltoid Extensions- Deltoid Exercise: Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of...

Rear Deltoids, Posterior Deltoids, Shoulder, Shoulders, Arms, Upper Body,

Rotator Cuff (Elastic Band)- Deltoid Exercise: Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b...

Rotator Cuff, Isolation, Shoulder, Shoulders, Rehab, Home, Exercise Band, Deltoid, Elastic,

Rotator Cuff - Deltoid Exercise: In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin...

Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Deltoid, Bench, Rehab,

Elastic Band Front Raises- Deltoid Exercise: Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y...

Shoulder, Anterior Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band, Deltoid, Home,

Dumbbell Lateral Inline Shoulder Raise- Deltoid Exercise: This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...

Shoulder, Deltoid, Middle Shoulder, Lateral Deltoid, Isolation, Bench, Dumbbell, Incline, Posterior Deltoid, Rear Deltoid, Upper Body, Freeweight, Home,

Reverse Flies with Exercise Band - Deltoid Exercise: Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a...

Shoulder, Rear Deltoid, Rear Shoulder, Shoulders, Isolation, Exercise Band, Elastic Band, Swiss Band, Upper Body,

Incline Front Raises- Deltoid Exercise:
lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral...

Shoulder, Shoulders, Anterior Deltoid, Isolation, Dumbbell, Upper Body,

Arnold Press- Deltoid Exercise: The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...

Shoulder, Shoulders, Anterior Deltoid, Triceps, Medial Deltoid, Compound, Dumbbell, Arms, Upper Body,

Front Raises- Deltoid Exercise: Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa...

Shoulder, Shoulders, Anterior Deltoids, Isolation, Dumbbell, Upper Body,

Seated Shoulder Press (Elastic band)- Deltoid Exercise: Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Arms, Compound, Upper Body, Elastic, Exercise Band,

Machine Military or Shoulder Press- Deltoid Exercise: Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Machine, Compound, Upper Body,

Push Press - Deltoid Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Machine Military Press (Shoulder Press)- Deltoid Exercise: Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...

Shoulder, Shoulders, Anterior Deltoids, Triceps, Arms, Machine, Compound, Upper Body,

Dumbbell Incline Lateral Raises- Deltoid Exercise: Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un...

Shoulder, Shoulders, Medial Deltoid, Dumbbell, Upper Body, Freeweight, Bench, Isolation,

Reverse Overhead Dumbbell Laterals- Deltoid Exercise:
Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your...

Shoulder, Shoulders, Medial Deltoid, Isolation, Dumbbell, Upper Body,

Side Raises- Deltoid Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...

Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable,

Side Raises (Elastic Band)- Deltoid Exercise: Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by...

Shoulder, Shoulders, Medial Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Machine Rear Deltoid Laterals- Deltoid Exercise:
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...

Shoulder, Shoulders, Posterior Deltoid, Isolation, Machine, Upper Body,

Rear Raises (On the Ball)- Deltoid Exercise: With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Dumbbell, Upper Body,

Elastic Band Rear Raises- Deltoid Exercise: Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Dumbbell Power Cleans- Deltoid Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

Cable Trapezius Upright Row- Deltoid Exercise: To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ...

Trapezius, Cable, Front Shoulder, Anterior Deltoid, Deltoid, Shoulder, Isolation,

Anterior Deltoid or Deltoid Muscle Anatomy and Overview

front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders anatomy picture

The anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).

Deltoid Function

The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.

Deltoid Origin

The origin of the anterior deltoid is the clavicle ( anterior lateral third).

Deltoid Insertion

The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).

Deltoid Training

Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.

Deltoid Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Deltoid' are: front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders

Medial Deltoid or Deltoid Muscle Anatomy and Overview

Working on the lateral and the posterior deltoid (shoulder) give the rounded look that most fitness exercisers desire.

Deltoid Function

The function of the lateral deltoid is for shoulder abduction, flexion and transverse abduction.

Deltoid Origin

The origin is onto the lateral side of the acromion on the scapula.

Deltoid Insertion

The insertion is onto the lateral side of deltoid tuberosity on the humerus.

Deltoid Training

Make sure to vary the exercises between cables and freeweights to train the deltoids properly.

Deltoid Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Deltoid' are: side shoulders, side delts, side deltoid, deltoid, medial, middle deltoids, lateral deltoid

Posterior Deltoid or Deltoid Muscle Anatomy and Overview

rear deltoid, shoulder, rounded shoulders, posterior deltoid, rear shoulder anatomy picture

The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.

Deltoid Function

The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.

Deltoid Origin

The origin of attaches onto the inferior edge (spine) on the scapula.

Deltoid Insertion

The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.

Deltoid Training

There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.

Deltoid Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Deltoid' are: rear deltoid, shoulder, rounded shoulders, posterior deltoid, rear shoulder

What if I have fatty Deltoid? What exercises can I do to reduce fat on my Deltoid muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Deltoid. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Deltoid. In other words, specifically exercising your Deltoid will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Deltoid Pain?

Deltoid pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Deltoid muscle.

Note: If pain in your Deltoid muscle persists please consult a doctor immediately.

Deltoid Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)

Deltoid
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle of your body and qui...	Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulder)
	Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can a...	Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder)
	High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey Start with a partner and stand back to back with one of the ...	Serratus Anterior, Abdominals, Anterior Deltoid, Shoulders, Biceps Brachii, Obliques, Core Strength

Deltoid Pilate Exercises

Image	Name of Pilate	Muscle Group
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body

Deltoid Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...	Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball
	Chest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel. - Gently lean your body against the wall to feel the stretch....	Pectoralis Major (Chest), Anterior Deltoid, Biceps Brachii (Arms), Shoulders
	Back / Rhomboid Stretch: To complete this exercise complete the following: - Cross one arm in front of your body. - Use the opposite arm to squeeze into your body and above or below elbow joint...	Rhomboid, Tricep , Posterior Deltoid, Rear Deltoid, Latissimus Dorsi (Back, Shoulder, Arms)
	Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhead. - Gently pull behind your elbow to slide palm down the middle of your...	Triceps, Rear Deltoid, Latissimus Dorsi , Rhomboid (Arms, Shoulder, Back)

Date Added	Comment
1/20/2007 By:Myfit	Impingement Syndrome

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