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Deltoid Dumbbell Exercises

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Anterior (front) Delt

Dumbbell Shoulder Press - Standing

This exercise targets the deltoids and the triceps.

1. Stand with feet hip width apart.

2. Feet should be parallel and the knees should be inline over second toe.

3. Maintain neutral hips and a neutral spine during this exercise.

4. The ears should be aligned over the shoulders.

5. Lift both arms over the shoulders in a controlled movement.

Dumbbell Shoulder Press - Standing with Single Arm

This is a strength exercise targeting the deltoids and the triceps.

1. Stand with feet hip width apart and knees aligned over the second toe.

2. Maintain neutral hips which allows for a neutral spine during this exercise.

3. Knees should remain inline with the shoulders.

4. Squeeze the glutes for stability.

5. Lift one arm above the shoulder.

Dumbbell Shoulder Press

- Seated with Alternating Arms

This is a strength exercise targeting the deltoids and the triceps.

1. Seated on a bench with feet on the floor hip width apart and knees aligned over the second toe.

2. Spine is neutral and against the bench.

3. Lift one arm up and maintain a controlled movement.

4. Arm is lifted above the shoulder during each rep.

Dumbbell Shoulder Press - Standing with Alternating Arms

This is a strength exercise targeting the deltoids and the triceps.

1. Stand with feet hip width apart. Feet should be parallel and the knees should be inline over the second toe.

2. Maintain neutral hips and a neutral spine during this exercise.

3. The ears should be aligned over the shoulders.

4. With dumbbell in one hand, you will start with the arms raised to the shoulder.

5. Alternate each arm up over head.

6. Arm is fully extended over the head and back down to the start position before raising the other arm.

Dumbbell Front Raise - Standing

This is a shoulder exercise focusing on the interior deltoid.

1. Stand with feet hip width apart. Feet should be parallel and the knees should be inline over the second toe.

2. Maintain neutral hips and a neutral spine during this exercise.

3. The ears should be aligned over the shoulders.

4. With dumbbells in each hand and the palms down, lift both to the shoulders 90 degrees (slightly above the shoulder).

5. This is a controlled movement up and back into the start position with dumbbells at the hip.

Dumbbell Shoulder Press - Seated

This exercise targets the deltoids and the triceps.

1. Seated on a bench, with feet on the floor hips width apart and knees aligned over the second toe.

2. Arms move to shoulder level and lift arms straight up.

Lateral (Side) Delt

Dumbbell Lateral Raise - Standing

This exercise targets the deltoids.

1. Stand with feet hip width apart.

2. Feet should be parallel and the knees should be inline over the second toe.

3. Maintain neutral hips and a neutral spine during this exercise.

4. The ears should be aligned over the shoulders.

5. Next to your sides, lift both arms up. Stop when arms are parallel with the shoulder joints and reverse down.

Dumbbell Lateral Raise - Single Arm Standing

This exercise targets the lateral head of the deltoids.

1. Stand with feet hip width apart and knees aligned over the second toe.

2. Maintain neutral hips which allows for a neutral spine during this exercise.

3. Knees should remain inline with shoulders.

4. Lift one arm with dumbbell in a controlled movement to the shoulder. Do not drop back to start position.

5. Return to start position in a controlled manner. Alternate.

Dumbbell Lateral Raise - Seated

This is an exercise that targets the lateral head of the deltoids.

1. Seated on a bench with feet on the floor hip width apart and knees aligned over the second toe.

2. Neutral spine and core activated.

3. Lift arms slowly from the body and stop at the shoulder level.

Dumbbell Lateral Raise - Seated Single Arm

This is a strength exercise targeting the deltoids.

1. Seated on a bench with the feet on the floor with the knees over the second toe.

2. Maintain good alignment through the hips and a nice neutral spine with the ears in alignment with the shoulders.

3. Lift arm out to the side in a controlled slow movement.

4. Alternate arms.

Barbell Shoulder Exercises

Front (anterior) Delt

Barbell Shoulder Press - Standing (mouseover photo)

1. With palms facing forward and a shoulder width grip, lift barbell up to eye level.

2. Drive weight up, stopping right before arms are fully straightened.

3. Reverse down to shoulder level and repeat.

Muscles Benefited: Deltoids.

Machine Exercises

Anterior (front) Delt

Shoulder Press Machine - Seated

This exercise targets the deltoids and triceps.

1. This exercise utilizes a shoulder press machine.

2. Sit with feet planted on floor pointing forward with the knees lined up with second toe.

3. Handles on the machine should be reached comfortably.

4. If the seat is too high or too low, you will lose posture. Adjust accordingly.

6. Shoulders should be back with the spine pressed into the back pad.

7. Head should be drawn back and relaxed.

8. Lift both arms in full range of motion over the head.

9. There should be comfort throughout the range of motion.

Middle (medial) Delt

Machine Side Shoulder Raise (mouseover photo)

1. With spine in neutral, sit on a side lateral machine or a similar apparatus.

3. Adjust seat so that pivot arm of machine is centered to shoulder joint.

4. Bend arms perpendicular to ground (this will vary based on the equipment) and lift from elbows out and away from sides.

5. Once elbow is even with shoulder, return to starting position and repeat.

Muscles Benefited: Deltoids.

The Two Best Shoulder Exercises For Posture and Balance

Step Up Balance with Single Arm Dumbbell Shoulder Press

1. In a dead lift, pick up dumbbells and move closer to the step.

2. Step up onto the bench with the right leg leading.

3. Life arms into a shoulder press.

4. After shoulder press, return arms to side of body and step down from the bench.

5. Repeat with alternate leg as the lead (i.e. step up with left leg). Again should press.

6. Maintain posture throughout exercise.

Machine Rear Delt Row (mouseover photo)

1. Before starting the movement, lift elbow joints up to form a straight line with your shoulders.

2. While pulling back, focus on squeezing your shoulder blades together.

3. Stop were you feel comfortable and reverse motion.

4. Do not lock elbows and repeat.

Muscles Benefited: Deltoids and Upper Back (latisimus dorsi, rhomboids).

Home Shoulder Exercises with Bands

Resistance Band Shoulder Press (mouseover photo)

1. Sit upright on a chair with your legs and grip spaced shoulder width apart. Rap band around and under chair. The more times you loop, the greater the resistance will become.

2. Move palms above shoulders and face them forward. Push resistance up.

3. Before locking elbows, reverse motion down.

4. Repeat movement once your hands are shoulder level.

Muscles Benefited: Deltoids.

Resistance Band Side Shoulder Raise (mouseover photo)

1. With arms down, straight and around hips, extend them out to sides.

2. Do not lock arms during any part of the movement.

3. Once elbows are parallel to shoulders, reverse down and repeat.

Muscles Benefited: Deltoids.

Exercise Band Front Shoulder Raise (mouseover photo)

1. Stand with feet staggered or spaced shoulder width apart.

2. In front of body, move both arms up and away from hips.

3. Do not lock arms and reverse movement down once elbows align with shoulder joints.

4. Once arms are near hips, reverse back.

Muscles Benefited: Deltoids.

Resistance Band Rear Delt Row (mouseover photo)

1. Loop band around any fixed surface.

2. Align elbows with shoulders.

3. Pull straight back keeping shoulder and elbow in alignment.

4. Reverse motion once arms become a 90 degree angle.

Muscles Benefited: Deltoids and Upper Back (latisimus dorsi, rhomboids).

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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