Category Deltoid

Muscle group:   The back muscles, the shoulder muscles

Trained muscle:   Trapezius, deltoid

Focused muscle:   Trapezius

Fitness level:   Advanced, experienced

Type of training:   Free weight exercises

Shoulder raises represent an effective exercise for the trapezius muscle, especially the upper part. In some variations the deltoid muscle will be activated as well.

Shoulder raises

Shoulder raises should not be practised by beginners. We can either workout with dumbbells, a barbell, or a curl bar in standing position. Some variations also allow the training on the cable machine.

Shoulder raises with dumbbells

For shoulder raises with dumbbells we either choose a shoulder wide stand with slightly bent knees or get in lunge position. Hold the dumbbells with tight grip and long arms on the sides of your hips. Tense the arm muscles to stabilize the elbow joints. Also tense the trunk muscles and keep your back upright. Pull up your shoulders maximally in a controlled movement. You could also perform circular motions (shoulder rotations). Here, the shoulders will be pulled upward and to the back maximally. The arms stay extended.

Shoulder raises with dumbbells

Shoulder raises with barbell

Shoulder raises with barbell work out the deltoid muscle as well. We take the same standing position. Hold the barbell or curl bar in narrow grip with both hands in front of your body. Keep your back upright and tense your trunk muscles. Pull up the bar toward the chin. The elbows pull upward to the outside. In the end position the elbows will be above our hands and the shoulders pull up maximally. The exercise can also be performed on the cable machine with the cable coming from below.

Shoulder raises with curl bar

Antagonist: Chest muscles

Stretching: Upper back stretches

Muscle group:   The shoulder muscles, the chest muscles, the arm muscles

Trained muscle:   Deltoid, Chest muscles, Triceps

Focused muscle:   Deltoid

Fitness level:   Beginner, advanced, experienced

Type of training:   Free weight exercises, machine exercises

Shoulder presses represent a very effective exercise for the front part of the deltoid muscle. Most variations also work out the chest muscles (especially the upper part), the triceps of the arm, and the upper part of the trapezius.

Shoulder presses

Shoulder presses exist in different variations. Basically we can distinguish between the front press and the neck press. Within the versions we could either work out on the machine or with free weights, like a barbell or dumbbells. Beginners should only work out on the shoulder press machine. Advanced and experienced athletes could also train on the multi press machine, racks, and with free weights.

Shoulder presses to the front

Shoulder presses to the front begin in upright sitting position. Your back rests on the back cushion of the bench. Grab the barbell slightly wider than shoulder width. The elbows point outward. Tense the trunk muscles and actively stabilize the wrists. Press the weight upward until your arms are almost extended. Lower the barbell again until your elbows have just passed shoulder height. The bar will be on the level of your mouth or nose right in front of your face.

Shoulder presses to the front on the incline bench

Shoulder presses to front can also be performed sitting without back rest or in standing position. Especially here, it is important to keep the trunk muscles tensed and the pelvis erected to prevent a hollow back.

Shoulder presses to the front, free back

The exercise on the machine doesn’t require stabilization work since the resistance is moved in a fixed construction, what makes the training easier. The execution is similar.

Shoulder presses to the front on the machine

Shoulder presses to the neck

Shoulder presses to the neck also have the same execution. But we now lower the weights toward the neck. Here, it is necessary to lean forward with the head slightly. Also keep the trunk muscles tensed and the back upright. In the lowest position the bar will be on the back of the head, but never below ear level.

Shoulder presses to the neck on the incline bench

Shoulder presses to the neck, free back

Shoulder presses to the neck on the rack

For shoulder presses with dumbbells we don’t move the weights to the front or neck. The weight sits rather centered on shoulder level.

Shoulder presses with dumbbells

Also the exercise bench press trains the deltoid, especially in the incline version. In all variations of the shoulder or bench press don’t lower the bar too far. If your elbows go to far below shoulder level the pressure for the soft tissues of the shoulder joints gets to high what could cause complaints or injuries in the shoulder.

Stretching: Shoulder stretches

Muscle group:   The chest muscles, the shoulder muscles

Trained muscle:   Chest muscles, Deltoid

Focused muscle:   Chest muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Free weight exercises, machine exercises

Flys represent an effective exercise for the chest muscles. The front part of the deltoid will be trained as well in most fly variations. The exercise exists in different forms and can be practised on the fly or cable machine and with dumbbells. Here, we either choose a standing, sitting, or lying position. Beginners should only work out on the fly machine. Advanced and experienced athletes can also train on the cable machine or with dumbbells.

Flys on the machine

Flys on the machine begin in upright sitting position. The entire back touches the cushion of the back rest. Your foot hits the support lever in front of you to bring the resistance handles or cushions forward. Grab the handles actively stabilizing your wrists. The elbows never extend maximally and remain on shoulder level. Close the arms in a controlled movement. Open them again but don’t exceed the shoulder level with your elbows. On machines with resistance cushions you can have your elbows (bent at 90°) rest on the cushions. Intensify the exercise by performing small impulses in the area of highest muscle contraction (closed arms) (see best form of exercise).

Flys on the machine

Flys with dumbbells

Flys with dumbbells begin in lying supine position on a bench. Either have your legs rest on the floor or bench or keep them in the air. We start with extended arms right above our shoulders. In a controlled movement we lower the arms to the side on shoulder level keeping them almost entirely extended. Stop when the elbows reach shoulder hight and bring the arms back up again to complete one repetition. Small impulses at the lowest point intensify the exercise considerably.

Flys with dumbbells on the bench

Flys on the cable machine – lying

Flys on the cable machine can be exercised in standing or laying position. Lying we start in supine position on a bench. The legs either rest on the floor or bench or remain raised in the air. The cables come from below and run in one line with the shoulders. Grab the handles on the cables and actively stabilize your wrists. Your elbows never extend maximally. Keep them slightly bent. Both arms close in a controlled movement with the palms of the hands point toward the legs. Have both arms cross in front of the chest in the end position. Smoothly lower your arms again to complete one repetition. Working out in small impulses with crossed arms intensifies the exercise significantly.

Flys, lying on the cable machine

Flys on the cable machine – standing

Flys on the cable machine in standing position can either be trained in shoulder-wide stand with slightly bent legs or in a short lunge. The cables come from above and run in one line with the shoulder joints. Grab the handles and stabilize the wrists actively. Tense your trunk muscles and slightly lean forward with your upper body. The back remains straight. We begin with slightly bent elbows on shoulder level. Pull your arms downward close to your body until they cross in front of your hips. The palms of your hands point toward the body. Bring them back up again to complete one repetition. Small impulses with crossed arms in front of the hips intensify the training.

Flys, standing on the cable machine

Antagonist: Latissimus, Trapezius

Stretching: Chest stretches

Muscle group:   The chest muscles, the arm muscles, the shoulder muscles

Trained muscle:   Chest muscles, Triceps, Deltoid

Focused muscle:   Chest muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Free weight exercises, machine exercises

Bench press is one of the basic exercises in the weight training area, together with squats, deadlifts, and pull-ups. It probably is the most popular chest exercise. It also represents a training for the triceps of the arm and the front part of the deltoid. The exercise is familiar with push-ups.

Bench press

The bench press exists in different variations. The exercise can be practised with barbell, dumbbells, or on the machine. For the training with barbell and dumbbell we can choose between different bench adjustments to work out regular or inclined bench presses. The exercise on the machine is usually practised in seated position. Beginners should only exercise machine bench pressing. Advanced and experienced athletes can practise with free weights.

Bench press basic execution

The regular bench press is performed on the flat bench with barbell. We start in supine position with the barbell right above our eyes. We can either remain with our feet on the floor, cross one leg on top of the other, or raise both from the ground. Pleas note that to prevent a hollow back it is better to lift the legs. But this requires more balance and is especially difficult with higher weights. Grab the barbell slightly wider than shoulder width and actively stabilize your wrists. Tense your trunk muscles and press your lower back onto the bench. Now lift the barbell out of the holders to have it floating on your extended arms above your shoulders. In a controlled movement lower the weight toward the chest (not the throat) performing a slight bow. Bring it back up again to complete one repetition. Working out with narrower grip increases the activation of the triceps.

Bench press on the flat bench with barbell

Bench press – special note

Deep bench presses especially with higher weights strain the shoulder joint capsule and ligament structure significantly. The head of the bone of the upper arm (humerus) presses forward against these soft tissues when the elbow passes the shoulder level. This bears the risk of injuries. To avoid complaints and injuries it is recommended to not lower the barbell until it touches the chest. Stop a few centimetres above the chest as soon as the elbows reach shoulder level and bring it back up again. Investigations by Buskies W., Boeckh-Behrens W. (2009) showed that a training of deep bench presses doesn’t increase the effectiveness and does not lead to better strengthening or muscle building effects.

Bench press variations

Bench presses can also be performed on the incline bench with either positive or negative angle adjustment. The execution stays the same. Also the workout on the multi press machine is possible. Here, we have to perform less stabilization work since the weight bar runs in a fixed construction. Due to that the intensity decreases what allows us to work out with higher weights.

Bench press inclined

Bench press negative

All versions of the bench press can also be performed with dumbbells. Here, we have to perform more stabilization work what allows us to only train with lower weights only.

Bench press with dumbbells on the flat bench

Bench press with dumbbells on the incline bench

Bench press on the machine

Bench pressing on the machine is performed seated. Sit upright and choose the highest seat adjustment to have your shoulders above the level of the handles (most effective). The entire back touches the back rest. Hit the support lever (if available) with your foot to bring the weight handles forward. Grab the handles actively stabilizing your wrists. Bring your elbows up toward the outside to have them in one line with your wrists and shoulders. Against the resistance you extend your arms almost completely. Bring your arms back until your elbows reach the shoulder level (not further back, see “special note” above). After the last repetition of the set bring back the weight handles using the support lever with your foot again.

Bench press on the machine

Antagonist: Latissimus, Trapezius

Stretching: Chest stretches

Muscle group:   The back muscles, the shoulder muscles

Trained muscle:   Latissimus, Trapezius, deltoid, middle back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises, machine exercises

Rowing represents an effective exercise for the latissimus muscle. It also works out the trapezius, the middle part of the erector spinae, and the back part of the deltoid. Also the biceps of the upper arm an the brachioradialis of the forearm will be activated when we row.

Rowing

Rowing can be performed in many different variations. There are many machines specifically for rows, but we also could work out at the cable machine. Furthermore we can work out with a barbell or dumbbells in standing, kneeling, or lying position. All these variations make the training quite diverse.

Rowing on the machine

Rows on specific rowing machines can already be performed by beginners. Such machines provide a good stabilization of the body and support an upright position due to the chest cushion we lean against. Please note, that the workout with high weights can cause uncomfortable pressures on the chest. Sit upright and lean against the chest cushion. Tense the musculature of the trunk and especially your back muscles actively. In controlled movements you start to pull the handles toward the body. In the reverse movement don’t extend your arms completely.

Rowing on different machines

For all rowing variations the workout with both arms close on the sides of the body activates the latissimus significantly. The further we lift our elbows toward shoulder hight, the less the latissimus and the more the trapezius, the middle part of the erector spinae, and the back part of the deltoid will work. The variation with raised elbows is very similar to the exercise reverse flys. All versions could be intensified if worked out in small impulses in the area of highest muscle tension when the arms are pulled backward maximally (please see best form of exercise).

Rows on the cable machine shouldn’t be practised by beginners. Sit upright tensing your trunk muscles tightly. Because of the missing chest rest we have to do a lot of stabilization work. In the beginning we sit close to the cable with our feet on the platform in front of us. Grab the handle and slide backward in a controlled movement. Keep your knees at least slightly bent. Row backward smoothly against the resistance with both arms close on the sides of your body. Again, don’t extend the arms completely in the reverse movement. At the end of a set release the weight with straight body posture. Do never drop the weights in a sudden or uncontrolled movement.

Rowing on the cable machine

Rowing with free weights

Rowing with dumbbell kneeling on the bench is very effective for the latissimus. Rest with the forearm and shank of the same side of the body on the bench. Set the standing leg diagonally to the side onto the floor to stabilize your body optimally. In that position we grab the dumbbell and row backward with the arm close to the body. The back of our hand either points backward or to the side. Do not extend your arm completely in the reverse movement.

Rowing, one-armed on the bench

With barbell we could either work out rows lying or standing. Lying in prone position on the bench is the more stable version. Your head remains free above the upper end of the bench. Your legs pull upward to prevent a hollow back. You can fixate them on the foot of the bench. Working out with wide grip (back of our hand points to the front) focuses on the trapezius, the middle part of the erector spinae, and the back part of the deltoid. A narrow grip (back of our hand points backward) especially activates the latissimus. Lift the barbell maximally in a controlled movement. Bring it back down to complete one repetition but don’t extend your arms completely.

Rowing, on the bench with barbell

Rowing standing with barbell additionally activates the lower part of the back (muscles of the lumbar region) significantly. The execution is quite challenging so solely experienced athletes should practise standing rows with barbell. We stand slightly wider than shoulder width bending our knees a little bit. The trunk leans forward. Tense your abdominals tightly and keep your back straight. Also tense the back muscles and pull the barbell toward the body in a controlled movement. Bring it back down smoothly to complete one repetition. Don’t extend your arms completely.

Rowing, standing

With wide grip (back of your hand points to the front) you pull the weight toward the chest. With narrow grip and the back of your hands pointing backward you pull it toward the stomach.

Rowing without equipment

There also exists an isometric rowing variation that is exercised without any equipment. We sit upright on a chair, bench, or the floor. Our hands grab the knees right below the joints in a surrounding grip. Our body leans forward and our arms start to pull backward building up strong muscle tensions in the back. Increase the tension until you have reached a decent training intensity. Avoid press breathing (exhalation against closed airways). This version can also be practised on a machine. Here, you pull a weight you can’t overcome.

Rowing isometric

Antagonist: Chest muscles

Stretching: Lat stretches, Upper back stretches

Muscle group:   The back muscles, the shoulder muscles

Trained muscle:   Trapezius, deltoid, middle back muscles, upper back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises, machine exercises

Reverse flys represent an extremely effective exercise for the trapezius and rhomboideus, the middle and back part of the deltoid, and the upper and middle part of the erector spinae. There are different variations and intensity levels we can choose from performing reverse flys.

Reverse flys – lying

Reverse flys can be exercised in lying or sitting position. In lying position you could either work out on a bench, the floor, or similar. We start in prone position. On a bench please make sure to fix your legs under the seating surface. The head faces downward. Our upper arms could either rotate inward or outward. The inward rotated reverse flys exercise is more effective for the upper and middle parts of the back and (in most variations also) the deltoid. Outward rotated reverse flys are more effective for the trapezius. But still, all versions of the exercise represent a good workout for all mentioned muscles.

Reverse flys outwards rotated

Reverse flys inwards rotated

To exercise reverse flys move your arms as far as possible to the back at highest muscle tension. The shoulders pull towards each other. Bring your arms back forward onto shoulder level to complete one repetition. Intensify the exercise by working out with extra weights, like dumbbells or weight plates. Further increase the intensity by remaining in the area of highest muscle tension performing small up and down movements.

Reverse flys on bench, inward rotated

Reverse flys on bench, outward rotated

Reverse flys – sitting

Reverse flys in sitting position can be exercised in the same way. Here, you either work out on the machine or freely on a bench, the floor, or similar. Keep your back straight up and your abdominal muscles tensed.

Reverse flys, seated on bench

Reverse flys on the machine

The seated version can also be exercised reversely on the chest machine for flyes. Both arm alignments (inward and outward rotated) are possible. The intensity of the free variations can also be increased by having a training partner apply pressure on the arms from behind (sitting) or above (lying).

Reverse flys variations

Raising the upper body and tilting the pelvis (hyperextensions) when we perform reverse flys in lying position would activate the lower back significantly. If we now combine this with back leg lifts we would get a very complex exercise that works out almost the entire backside of your body. Furthermore we could perform rowing in reverse fly execution.

Reverse flys and back leg lifts in combination

Reverse flys, variations

Antagonist: Chest muscles

Stretching: Upper back stretches

Muscle group:   The shoulder muscles

Trained muscle:   Deltoid

Focused muscle:   Middle part of the deltoid muscle

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises, machine exercises

Lateral arm raises represent an effective exercise for the middle part of the deltoid muscle. We can choose from different variations at various intensity levels.

Lateral arm raises

Lateral arm raises can be practised in standing, sitting, or lying position. The lying version starts in lateral position with the bottom arm resting on the floor. Both legs are bent in both joints (hip and knee). Bring your inwards rotated upper arm under the raised top leg. The back of your hand would be touching the lower leg above the ankle joint from below. From this position the lateral arm raise is performed against the weight of the upper leg. The shoulder of the working arm pulls back towards the floor.

Lateral arm raises against leg resistance

Lateral arm raises on the bench

Lateral arm raises on the bench are a little similar to the lying version. Choose a back rest angle of approximately 45°. Kneel on the bench in lateral position with your bottom arm holding on to the back rest. Your top arm is inwards rotated and almost entirely extended. Raise your arm smoothly up to the horizontal line and bring it back to the thigh again to perform one repetition. This exercise might be too easy without extra weights so feel free to use a dumbbell or similar.

Lateral arm raises on the bench

Lateral arm raises in standing position

Lateral arm raises can also be performed with both arms in standing or sitting position. In standing position either place your feet shoulder wide with slightly bent knees or make one step forward into lunge position. Your trunk and belly muscles are tensed and the pelvis is erected. Both arms are inwards rotated. Now move both arms smoothly up to the horizontal line and down again not touching your thigh. Choose extra weights (e.g. dumbbells) according to your physical conditions. The same exercise can be performed one-armed at the cable machine. Here, please hold on to the machine with your other arm to stabilize your body.

Lateral arm raises, standing

Lateral arm raises on the machine

Lateral arm raises on the machine are performed with both arms in sitting position. Your entire back touches the back rest in an upright position. The weight cushions sit on your upper arms or elbows what represents a short lever and allows you to work out with higher weights. This version can already be performed by beginners. All other variations require some experience.

Lateral arm raises on the machine

Intensify the lateral arm raises by working out with highest lever (stretched arms). But it is recommendable to always keep the elbows at least slightly bent to spare the joint. Further intensify the exercise by remaining on the horizontal line with the training arm performing small up and down movements in the area of highest muscle tension.

Stretching: Shoulder stretches

Muscle group:   The chest muscles, the arm muscles, the shoulder muscles

Trained muscle:   chest muscles, triceps, deltoid

Focused muscle:   chest muscles, triceps

Fitness level:   Advanced, experienced

Type of training:   Own body weight exercises, free weight exercises, machine exercises

Dips represent an effective exercise for the chest and triceps that can be performed in different ways and intensities. But there is also a high risk of serious injuries that comes along with dips.

Dips

Dips can be performed on the dip machine at the gym, the bars, a bench, or the floor. The most popular version would be on the bars working out with your entire body weight. This type should only be practised by experienced athletes. In starting position your arms rest close to your body on the bars with tight grip. The rest of your body is hanging in the air. From that position bend and stretch your arms alternatingly to the back performing up and down movements with your body. Keep your trunk, abs, shoulders, arms, and chest tensed at any time during the exercise. Please do never stretch the elbow joint maximally.

Dip variations

Dips could also be practised seated at the dip machine. This version can already be performed at an earlier training level but is not suitable for complete beginners. Please adjust the weight according to your physical conditions. For more variety the exercise can be performed with your arms resting on a bench or the floor.

Dips bear the risk of shoulder injuries. Especially the structure of the capsule and ligament of the shoulder front are stressed significantly as soon as the upper arm exceeds the shoulder level. You should stop the down movement at an elbow angle of 90°. Even better would be working out with a higher angle.

Antagonist: Latissimus, Trapezius, Biceps

Stretching: Chest stretches, tricep stretches

Dips on the bars

Dips on the bench

Dips

Muscle group:   The back muscles, the shoulder muscles, complex exercises

Trained muscle:   Latissimus, trapezius, deltoid, middle back muscles, lower back muscles

Focused muscle:   Latissimus

Fitness level:   Beginners, advanced, experienced

Type of training:   Own body weight exercises

Lat presses represent an extremely effective and intense exercise for the latissimus dorsi. The trapezius and rhomboideus, the deltoid, and the erector spinae are activated as well practising lat presses.

Lat presses

Lat presses with the feet and butt remaining on the ground represent the easiest version of this exercise and can already be practised by beginners. Start in supine position. Heels press into the floor. Your knees are bent at an angle of approximately 90°. Bend your elbows the same way and keep your arms as close to your body as possible. Tilting the pelvis deactivates the abdominal muscles what causes more tension for the lat. From this position press your elbows strongly into the floor what raises your upper body. Remain in that position with your lat tensed actively. To add more intensity you could perform small up and down movements. The exercise becomes easier by erecting the pelvis and tensing the abdominal muscles supportingly.

Lat presses variations

Lat presses can be performed more intensely (for advanced athletes) by lifting your feet from the ground as well. In this version (butt still on the floor) you could keep the pelvis tilted. Highest intensity can be achieved by lifting the butt (just for experienced athletes). In this version your body would solely rest on your heels and elbows. The body pulls towards the head. Please erect the pelvis and tense the abdominal muscles performing this variation.

Lat presses are extremely intense. The arm flexors remain deactivated what puts more tension on the latissimus dorsi. In other popular back exercises, like pull-ups or lat pulldown the arm flexors are activated significantly making the workout less intense for the lat.

Antagonist: Chest muscles

Stretching: Lat stretches

Lat presses variations

Lat presses

Muscle group:   The arm muscles, the shoulder muscles

Trained muscle:   Triceps, deltoid

Focused muscles:   Triceps

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises

Tricep kickbacks are a very good exercise for the backside of the upper arm and the back part of the deltoid. It is not even necessary to work out with weights to achieve a high intensity.

Tricep kickbacks

Tricep kickbacks can be performed on a bench at the gym or on a mat on the floor. On a bench you would kneel with one leg on the bench and the front of your body lying on the back rest. The other leg stands beside the bench on the floor. Working out with one arm you would hold on with the other arm on the back rest to stabilize your body. The working arm is raised straight back to the maximum. Choose a rest angle that allows you to kick back with your arm up to the horizontal line (longest lever) to activate the triceps maximally. Also adduct your arm as much towards the body as possible.

Tricep kickbacks variations

Tricep kickbacks are practised most intensely by remaining with your arm on the horizontal line just performing small up and down movements in the area of highest muscle contraction. Without extra weights clench your fist and actively stretch your arm maximally to achieve highest muscle tension. Further intensify your workout by using extra weights, like dumbbells or on the cable machine. It is recommendable to train both arms to the same time (might not be possible at the cable machine). This method safes time and makes it easier to keep the body straight.

Tricep kickbacks can also be performed dynamically bending and stretching the forearm. The upper arm remains on the horizontal line. The elbow is bent to an angle of 90° and stretched back up again to the horizontal line. This version is less intense. Working out on the floor it is more difficult to stabilize the body. Keep the back straight and your abdominal muscles tensed.

Antagonist: Biceps

Stretching: Tricep stretches, shoulder stretches

Tricep kickbacks variations

Tricep kickbacks variations