Shoulder / Deltoid Extensions

How to do the Shoulder / Deltoid Extensions

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 the difficulty of making sure to isolate the deltoid.

Spotter Information:
Stand beside the subject, criticizing form.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Rear Deltoids
  • Posterior Deltoids
  • Shoulder
  • Shoulders
  • Arms
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
20.4 lbs9.4 26.5 lbs

What is a good starting weight?

Based on an average weight lifted of 20.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 10 lbs and aim for 12-15 reps.


Workouts Plans with Shoulder / Deltoid Extensions

Purpose Type Level
Strength Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.