The 10 Best Deltoid Exercises for Muscle and Strength (2024)

Even though shoulder workouts don't sound like the most exciting thing in the gym, they are an important component of a well-rounded training routine. Deltoid exercises will not only help you achieve that coveted "capped delts" look but also give you the strength and function to perform numerous different exercises effectively. Not to mention, stronger shoulder muscles help prevent injuries and improve posture.

This article briefly covers the anatomy of the deltoid muscles, their biomechanical function, and the challenges you may encounter during shoulder workouts. We'll also detail 10 of the best deltoid exercises for developing stronger shoulders and how to perform them correctly.

What is the Deltoid Muscle, and What is its Function?

Deltoids — or "delts," for short — are the large muscles that wrap around your shoulder joints and cover your upper arms, giving them their round, triangular shape. The deltoid tendons attach to three skeletal structures: the collarbone (clavicle), the upper-arm bone (humerus), and the shoulder blade (scapula).

The deltoid muscle is primarily responsible for the movement of the shoulder joint, also known as the glenohumeral joint. This ball-and-socket joint has the most extensive range of motion of any joint in the human body, imparting numerous biomechanical functions such as abduction, adduction, flexion, extension, lateral rotation, and internal rotation [1]. Given their anatomical position, the deltoids also often work as stabilizing muscles during exercises that target other upper-body muscles (e.g. the trapezius and pectorals).

The deltoid muscle group consists of three sets of muscle fibers called the "heads of the deltoids." These include the anterior deltoid, lateral deltoid, and posterior deltoid, commonly known as the front, side, and rear delts, respectively.

While it may resemble one single muscle, research has found that the deltoid actually comprises seven anatomical elements with distinct tendon origination points intersecting with the trapezius, rotator cuff muscles, and teres major [2].

Why Deltoid Workouts Are Important

Even though your delts are activated as secondary/assisting movers during many upper-body exercises — especially chest and back exercises — deltoid exercises are an integral component of any training program.

The front deltoids are frequently and naturally used during everyday movements like lifting heavy shopping bags and reaching to the top shelf of your cupboards. However, the side and rear delts remain relatively inactive and are often neglected by gym-goers, which can lead to postural issues (e.g. rounding the shoulders forward).

Therefore, focusing on specific deltoid exercises to strengthen the lateral and posterior heads will help develop robust shoulder muscles and overall shoulder stability.

With that in mind, here's why having strong deltoids will help you feel, function, and perform better:

SHOULDER JOINT & UPPER BODY INJURY PREVENTION

Recall that the shoulder joint is a ball-and-socket joint with an extensive range of motion. While this allows for greater mobility, it also means the shoulder joint is prone to injury. In fact, shoulder injuries are among the most common in active individuals, and limitations of the shoulder joint can be highly debilitating for gym-goers and athletes [3]. (Virtually every upper-body exercise involves shoulder movements.)

The good news is that shoulder exercises—when performed properly—can be quite beneficial for managing pain and discomfort of shoulder joint and rotator cuff injuries. One study found that subjects saw significant improvements in soreness and range of motion after three weeks of daily shoulder training [4].

The key takeaway is that strengthening your deltoid muscles can help avoid injuries inside and outside the gym. Of course, if you have pain or discomfort in your shoulder joint, it's best to consult a physical therapist or physician before adding strength-training exercises to your regimen.

BETTER POSTURE AND A POSITIVE MINDSET

Movements that target your posterior deltoid muscles spontaneously activate your trapezius by joining the shoulder blades. This leads to improved posture, a stronger core, and a more functional back. As a result, you will look taller and slimmer, giving you an extra boost of confidence.

Since many people work desk-based jobs nowadays, posture is not something to be overlooked. In fact, evidence suggests that better posture is linked with positive mood, enhanced focus, and fewer negative thoughts [5].

So, the next time you feel like a dark cloud is looming over your head and you catch yourself slouching forward, a good shoulder workout (or any workout, for that matter) can do wonders mentally and help you get back to a more upright position.

WIDEN YOUR TRAINING HORIZONS WITH STRONG SHOULDER MUSCLES

If pull-ups are your nemesis, weak deltoid muscles might be the reason why. When you think about it, all upper body and core exercises involve your shoulder muscles, particularly your anterior deltoid. 

As such, weak, unstable shoulders will dampen your strength during other upper-body exercises, especially compound pulling and pushing movements (e.g., pull-ups and the bench press). Conversely, developing strong shoulders will translate to better performance on those movements.

The 10 Best Deltoid Exercises

Now that you're up to speed on the myriad benefits of shoulder training, it's time to learn about the best shoulder exercises to beef up your deltoid muscles. Pay special attention to the mechanics of each movement, and don't let your ego get too far ahead of your capabilities (nothing is worth a serious shoulder injury that requires surgical repair).

You might notice that your delts fatigue quickly compared to other major muscle groups of the upper body. When this happens, don't push the envelope. Listen to your body and gradually add resistance/reps/sets to your shoulder workouts over several weeks. If you previously neglected your delts in the gym, you'll see considerable muscle growth in the shoulders quite rapidly once you diligently train them.

As always, make sure you warm up properly before your deltoid workouts. Five to 10 minutes of windmills, plank twists, and band pull-aparts are a great way to prepare your shoulders for heavy lifting. And if you feel like you could use extra energy and focus for your workouts, a scoop of Transparent Labs BULK Pre-Workout will do the trick.

Also, remember to rest between sets (1-2 minutes should be plenty) and not to get too carried away with weight until you've honed the technique on each of these shoulder exercises.

And on that note, here are the best deltoid exercises and how to perform them properly:

1. BARBELL OR DUMBBELL SHOULDER PRESS (OVERHEAD PRESS/MILITARY PRESS)

For this pressing exercise, start in a standing upright position. Make sure your core is braced and hips are stacked under your ribcage throughout this movement.

With a barbell in a squat rack or shoulder press stand, take an overhand grip slightly outside of shoulder-width and bring your body forward so the bar runs across the top of your chest and sits just below the neckline. Unrack the bar, set your feet at hip-width, and press the bar directly over your head until your arms are nearly straight, then slowly lower the bar back to the starting position.

2. ARNOLD PRESS

The Arnold press, named after the all-time great bodybuilder Arnold Schwarzenegger, is a variation of the traditional dumbbell shoulder press that places more emphasis on the front delts. The setup is similar, with your feet hip-width apart in a standing or sitting position. Hold a dumbbell in each hand, at shoulder height, in front of your torso. Make sure your palms face the midline of your body (by rotating your wrists internally).

Press the dumbbells above your head, externally rotating your wrists as you extend your arms until your elbows are nearly locked out. Once you reach the top, your palms should be facing forward. Lower the dumbbells back into the starting position by rotating your wrists internally on the way down.

3. DUMBBELL LATERAL RAISE

For the dumbbell lateral raise, begin by standing with your feet hip-width apart. (These can also be done seated, but it will place more emphasis on your traps). Hold a pair of dumbbells, one in each hand. Let them rest against your sides with your palms facing inward.

With your elbows slightly bent, raise your arms straight toward your sides until they're at the level of your shoulders. The goal is to create a T-shape with your body. Pause briefly near the top of the movement, then return to the starting position by slowly lowering the dumbbells back to your sides.

4. FACE PULL

If you have access to a cable machine with a rope attachment or a resistance band anchored to a wall or doorway, the face-pull exercise is great for activating the trapezius and rear deltoid.

The cable machine pulley should be set to a height about level with your forehead, but you can play with the exact angle to fine-tune this somewhat unorthodox movement.

While standing a few feet away from the pulley, grab the handles of the rope attachment, ensuring your palms are facing inward and your arms are fully extended. Pull the cable toward your face and draw the handles apart until your palms are roughly in line with your ears. Squeeze and hold the contraction before slowly extending your arms back to the starting position.

5. DUMBBELL REAR DELT FLY

The rear delt fly fittingly targets the posterior/rear deltoid muscle and is essentially the inverse of a dumbbell fly. start with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing inward. Let the dumbbells hang straight down from your shoulders. 

Now, bend at the hips (using a hinge technique) and lower your torso until your chest is about 10-20 degrees above parallel to the ground. Keep your back flat and your elbows slightly bent. Initiate the rep by raising your arms straight toward the side until they are nearly in line with your torso. Pause, then return to the starting position. 

Note: Alternatively, you can do this exercise using a low-incline bench (by laying with your face towards the bench).

6. CABLE FRONT-RAISE

The cable front raise is a great isolation exercise for the anterior deltoids, leveraging the constant tension provided by the cable machine. This exercise is particularly advantageous for maintaining consistent resistance throughout the entire range of motion, unlike free weights, where the load may vary due to gravity. It's also generally harder to "cheat" your way through cable exercises due to the constraints of the pulley.

Studies have demonstrated that pulley-based exercises, such as the cable front raise, can improve muscle activation levels compared to traditional free-weight exercises [6]. In this case, the consistent tension leads to more effective recruitment of anterior deltoid head muscle fibers. 

To execute the cable front raise, begin by attaching a straight-bar handle to the low pulley of a cable machine. Face away from the pulley (with the pulley handle running between your legs), stand upright with a slight bend in the knees and feet shoulder-width apart, and grasp the handle with an overhand grip and arms straight.

Initiate the lift by raising the handle forward to shoulder height (while keeping your arms as straight as possible), maintaining a controlled tempo to maximize muscle engagement. Keep your core engaged throughout the movement to prevent unnecessary strain on the lower back. Slowly lower the handle back to the starting position by reversing the motion.

7. UPRIGHT ROW

The upright row is highly effective for targeting the deltoid muscle group, particularly the medial (side) deltoids. This movement involves lifting a barbell or pair of dumbbells vertically in front of the body, primarily engaging the shoulders and upper trapezius muscles.

When performing the upright row, begin by standing with your feet shoulder-width apart, holding the barbell or dumbbells with an overhand grip (palms facing your body). Your hands should be placed closer together if you want to emphasize the trapezius; conversely, a wider grip will emphasize the medial/middle deltoids.

With a slight bend in the knees, initiate the lift by driving the elbows up and out, ensuring they remain higher than the wrists throughout the movement. The barbell or dumbbells should be raised until they are about as high as your neckline, then slowly lowered back to the starting position. 

The upright row can be a great way to work your shoulders and upper back, but it's crucial to maintain a neutral spine and avoid excessive momentum. Improper form can lead to shoulder impingements or strain on the rotator cuff muscles.

8. FARMER'S CARRY

Much like the upright row, the farmer's carry exercise is great for targeting the medial deltoids and trapezius. It also is an exceptional core exercise since your core muscles will be passively working to keep your spine stable throughout. 

Using a pair of dumbbells, kettlebells, or farmer's carry handles (one in each hand), lift the weights while keeping your arms at your sides, then walk in a straight line for as long as you can before either your grip or your shoulders/traps become fatigued. 

Try going heavy enough that you can only walk 100-200 yards before needing to rest. 

9. T PUSH-UP 

Begin this exercise in a high push-up position. Lower your body until your chest almost reaches the ground. Push back up and, at the same time, rotate one side of your body upward. Raise your arm toward the ceiling and hold for a few seconds before returning to the starting position. Alternate sides with each repetition.

10. BURPEE

The burpee is a classic bodyweight exercise that targets many muscle groups, including the anterior and lateral deltoids. It is, admittedly, a confusing exercise to describe verbally so we highly recommend watching this burpee demonstration video.

Don't Neglect Shoulder Training

Even if the deltoids have traditionally been an afterthought in your training routine, now is the time to reconsider their essentiality to a well-rounded, functional physique. Strengthening your deltoids is crucial to prevent shoulder injuries, maintain healthy upper-body posture, and assist in compound upper-body movements.

Whether you dedicate a weekly session to shoulder training or add some deltoid exercises to your other upper-body training days, adding some bulk to your shoulders will contribute to your "V-taper" in a hurry. Nothing says, "Dang, that person must lift," like muscular delts.