How To Develop Each Deltoid Head with 3 Exercises

How To Develop Each Deltoid Head with 3 Exercises

Subtitles available in multiple languages. To change, or turn off subtitles, click the CC icon twice Full article and exercise examples available at The Arnold Press, or 180 degree
rotational presses, whatever you call it It’s the same movement. For this one you can see I’m starting with my palms facing inward towards my chest.
Typically when you perform an overhead press with dumbbells, your palms are facing
outwards and you’re just pressing up in that same plane of movement. The benefits of
this one is it adds a new dynamic into the exercise. Performing it this way
works a lot of our posterior deltoids, the medial or lateral deltoid, and our
rotator cuff by bringing it out and then straight into that press. You’ll see within this movement that I really am performing this under a controlled temple. Slowly up, full extension
of your arms, this is where I can focus on squeezing and engaging my deltoids. So you
give them a nice flex up at the top I slowly resist them back down. the weights aren’t
dropping down, I’m controlling it. This is part of the exercise and as I do so,
rotate in, and you’ll see by doing that it brings a lot more stress into that
lateral and posterior deltoid. So a great exercise that kind of combines two
movements in one. More of a compound exercise, I’ll go as heavy as I can
including rest pauses, assisted spots – I’ll have my training partner spot me so I can push
pass that threshold, and then a drop set Once I hit my point of failure, I’m going to
drop the weight down about twenty or thirty percent, and do what I’ve got left in me. So, three working sets here progressively building up the weights, my
shoulders are nicely warmed up, now I can move on and started to focus more on an isolation
exercise for the posterior rear deltoid.. Three different variations for exercise number two. The focus is on the posterior (the back deltoid), which for many including myself tends to be the weaker of the three deltoid
heads. If you think about, it any chest press movements, or overhead presses, already involves a lot of the anterior deltoid, it’s the largest of the 3, so this one gets worked a lot in
many different movements, the lateral as well, the medial delt. Anytime we do this, or we’re doing presses – that gets involved too so the rear deltoid only really gets focused on
when we do movements like this, when we take the arms behind the back. You can see I start out on dumbbells. For this one, I like as heavy as I can, keeping good form, and you’ll
notice to my arm movement as well I’m not trying to fully extend my arm out straight. I’ve always got a slight bend in the elbow The reason for that is if I start
to extend my arm out like that, my tricep becomes activated. If I keep my elbow slightly bent, more
of that effort, that workload is placed on the back deltoid. So that’s the focus
for doing the bent-over dumbbells. I’m sat back, hips back, knees soft, and my upper
torso about 40-45 degrees to an angle on the floor. This way I get a lot more
variation with how I move my arms Even so that I can add a drop set, you’ll see that I dropped down from a heavier weight, just to a little bit lighter one. With my hands,
normally I’ll open them like this in the neutral position (palms facing inwards)
And I add a rotation as I start to open my arm out, I’ll rotate my thumb downwards I just feel that it activates a little bit more of the rear
deltoid. After dumbbells, I’ll perform some reverse cable flys. The thing I like about
this is the range of motion. I’ve got tension kept on the back deltoid throughout the entire range of motion, which is not the same as when performing with
free-weights. So that’s the key difference free-weights – you’ve got a much heavier load at the end of the pivotal point – the shoulder. Cables, because of the way the weight stack
is setup, you’ve got a more consistent clean, constant level of tension throughout that full range of motion, and then finally we’re going to work independently on each
shoulder, and do a bent-over, sort of under chest rear fly. For this I feel I get
an even longer range of motion because I can stretch out that delt all the way
back, which is hard to do on dumbbells and even cables together. So three different options there, each
one has its own significant on the rear deltoid. mix it up, try all three or
incorporating it into a tri-set Rear delts are feeling really pumped, now let’s move on.
We’re going to finish off just a little bit of work on that lateral or medial
deltoid. Finishing up with exercise number three:
Lateral dumbbell raises for this one. You can see I’m performing them seated – I feel that gives
me a much more stricter movement. I’m not going as heavy as I might if i’m standing,
but notice my arm position too, I’m keeping close to 90 degree bend at my elbow. So
it’s my elbow and I’m trying to push up. Imagine if you’ve got someone behind you, and
they’re pushing your elbows down with their hands. It’s that movement, that force
that you want to try to push up against Therefore all of that work is done of the medial deltoid, of course the
anterior & posterior; the front of the rear deltoid, of course come into play, but the
focus is primarily on that middle deltoid head, so I’m pushing my elbows up, as I
finish, I’m trying to keep my elbows in line with my shoulders, I don’t want them to be too far forwards or
squeezing back like this, everything in alignment. you can see as well, my wrist, elbow, and
shoulder, all in that same plane. All of the movement originates pretty much in
that medial deltoid. 10-12 repetitions here, maybe a drop set, because this is towards the end of my workout, I simply just don’t have the strength or the
energy that I did for those first two exercises. So more drop sets here, maybe
some more rest pauses, or a circuit. Speaking of drop set, you can see that I
went from a seated lateral raise to a standing one, I dropped the weight back about
fifty percent, and a few things here -because I’m now standing I can perform them in front, to the side, or behind, and thats simply because the deltoid muscle is one big pennate muscle, it’s a kind of cross-fiber, diagonal muscle, so don’t get stuck into the notion that you need to work everything in one plane, especially with shoulders and if you’re standing,
work to the front, work to the side, and if you can, work behind – even going as far as
using a cable for the lateral raise so that you can get that nice pull behind. Okay, there we have it:
three main exercises all of which work really well for helping to develop all
of the three deltoid heads, and as I said, these can be performed in a circuit,
one after the other with minimal rest in between, or like I’ve done today, each
exercise three or four sets at most aim for that 10-12 rep and focus on your
execution, your tempo, and feeling that muscle work. Alright guys, make sure you
like, subscribe, comment I’ve got videos coming literary every week, and find out
more on my Facebook videos, see you guys soon, take care…

About the author


  1. These videos might feel a little different than many of my other videos on YouTube, (which I'll still be filming), but these follow many of my actual workouts as I perform them, so there's a more raw feel to them. I'm also adding much more detailed articles with each video. The one for this video can be seen here:

  2. Nice 💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓

  3. nice vid bro…not so good form for rear delt though…with lighter weights it would be much proper…all respects..

  4. amazing tutorial for shoulders. I also would like some tutorials on the back shoulder. Could you give some more basic and intermediate exercises for shoulders (especially back shoulder), please?

  5. Your Hindi subs are not Understandable at all. Be careful while using translator next time. Video was informative btw. Thank you.

  6. Rob should i do cardio after weight workout or the other way?? I need a well ribbed with nice muscle mass. Wat shuld i do? Now i do runninh after weight. But i think i am not getting tge gain of muscles.?? Please reply

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