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Introduction to Shoulder Training


BodybuildingPro.com Exercise Index Shoulders Introduction to Shoulder Training

The Muscles of the Shoulder

(1) Deltoid: The deltoid is a large, three - headed, thick, triangular muscle which originates from the clavicle and the scapula at the rear of the shoulder and extends down to its insertion in the upper arm.

Function: To rotate and lift the arm. The anterior deltoid lifts the arm to the front; the medial deltoid lifts the arm to the side; the posterior deltoid lifts the arm to the rear.

Note: See Also the Trapezius Muscles


Training the Shoulders


Medial (Side) Deltoid Head

To stress the medial head of the deltoid, any of the following exercises can be performed:

  • Side Dumbbell Raises
  • Dumbbell Raises to the Front
  • Incline Dumbbell Raises
  • Seated or Standing Dumbbell Press


Anterior (Front) Deltoid Head

To stress the anterior head of the deltoid, any of the following exercises can be performed:
  • Front Dumbbell Raises
  • Barbell (Military) Press
  • Machine Barbell Press
  • Seated or Standing Dumbbell Press


Posterior (Rear) Deltoid Head

To stress the posterior head of the deltoid, any of the following exercises can be performed:
  • Rear Dumbbell Raises
  • Rear Barbell Raises
  • Rear Machine Raises


Note: Due to the added stress on the rotater cuffs and additional risk or injury, raises to the rear should be ignored where possible.

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