Deltoids

32 exercises

What it does

The deltoids raise and rotate the shoulders in every direction and stabilise the joint in overhead movements.

For information only This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.

Exercises for Deltoids

Alternating Arm Raise with Ball on One Knee

American Kettlebell Swing

Arm Abductions 2 Variants

Arm Adductions

Arm raise with stick - supine

Arnold Press

Balance Feet Shoulder-Width

Bench Press Movements 10 Variants

Bent Press

Cable Crossovers 12 Variants

Chest Press 3 Variants

Cross Body Carry

Deltoid muscles stretching 5 Variants

Face Pull

Front Delts 3 Variants

Landmine press

Military Press 2 Variants

One-Arm Bottom-Up Walk

Overhead Arm Raises on One Leg

Overhead press

Overhead Presses 4 Variants

Plank 10 Variants

Push Up 12 Variants

Rear Delt Raises 4 Variants

Reverse Fly 2 Variants

Shoulder Internal/External Rotation on Balance Pad

Side Delts 4 Variants

Snatch

Stationary cycle 4 Variants

Thruster 2 Variants

Turkish Get-Up

Also worked in these exercises

Ab Rollout Abdominal muscles stretching Alternating Flutter Kick Biceps Curl Biceps muscles stretching Bird Dog Burpee Calf muscles stretching Chest Opener on Side Dips Forearm muscles stretching French Press Half Sun Salutation Iso-Lateral High Row Isometric Hold Jumping Jack Lat Machine Latissimus dorsi stretching Lower back muscles stretching Mountain Climber Paraspinal muscles stretching Peroneal muscles stretching Prone Back Kick with Torso Extension Pull-ups

Equipment to train it

Free weights Barbells Selectorized machines Cable machines Benches

Frequently asked questions

What do Deltoids do?

The deltoids raise and rotate the shoulders in every direction and stabilise the joint in overhead movements.

What are the best exercises for Deltoids?

Exercises that train Deltoids as the main muscle include Alternating Arm Raise with Ball on One Knee, American Kettlebell Swing, Arm Abductions, Arm Adductions, Arm raise with stick - supine. You will find the full list with photos and variations on this page.

Learn more

Giant set Hypertrophy Progressive overload Compound exercise Isolation exercise

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