Exercises to build your deltoid muscles

There are about 9.5 million different shoulder workouts, and individuals have their own fitness regime. While individuality is an excellent choice, following a set routine to achieve individual goals will take you a long way when it comes to building muscles. Who doesn’t want that perfectly shaped V torso? That Greek God body, which looks great under almost anything you wear. The secret to achieving that physique is to build some solid deltoids- three muscles at the front, middle, and rear of your shoulders. You can build some serious deltoid muscles and improve your shoulder strength quickly if you include the following exercises in your regime.

Exercises to build your deltoid muscles


1. Standing Dumbbell Press :

Make your gym workout more challenging by replacing sitting dumbbell press with standing. A far more effective option, standing shoulder press strengthens your core and adds more balance to your physique. The standing exercise triggers a better shoulder growth than a seated press. Keep your feet shoulder width apart and raise your dumbbells to eye level with elbows bent at a 90-degree angle. Push the dumbbells up extending your arms to 180 degrees. Pause and continue for at least five reps, which you can increase gradually.

Standing Dumbbell Press


2. Reverse Fly :

Exercise for men is like getting an adrenaline rush. So, go a little traditional and ditch the use of a machine as you perform a reverse fly. Using machines to define delts may seem like a good option, however, they are no longer the best approach to building deltoid muscles. Performing the reverse fly with dumbbells promotes a better grip and an optimal hand position. Sit face down on a bench and place your feet on the ground for support. Angle out your arms and elbows slightly bent as you lift a pair of dumbbells. Pull back your shoulder blades as you bring the weight up, pause and slowly lower it back down. Repeat and maintain your position in each rep to avoid injury.

Reverse Fly

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3. Lateral Raises :

To make your shoulders appear wider, you need to emphasise on strengthening your middle deltoid muscles. This broadens your torso into a V creating the illusion of a smaller waist. Hold a pair of dumbbells on either side with your elbows slightly bent and wrists tightly locked. Lift the dumbbells upwards and outwards till your arms run parallel to the floor. Pause and slowly lower back to the position. You can do three sets with ten reps each, pausing for a 60-second rest between each set.

Lateral Raises

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4. Chin Up :

Chin-up is the most important exercise when it comes to building the rear delts, which are often ignored. The rear deltoid muscles do not get enough stimulation as compared to the front and middle muscles, which lead to a slower build up. Pull yourself up until your chest reaches the bar, while maintaining the tension in your shoulder blades. Keeping your chest and shoulders open, focus on the rear muscles and maintain a 45-degree angle. Pause and slowly lower yourself into an upright position. Do four sets with ten reps each, pausing for a two-minute rest between each set for a balanced shoulder routine.

Chin Up

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While focusing on an overall body goal, keep these exercises in mind for building better shoulder muscles. Every individual has a unique body built. Thus, it is best to consult a professional before trying these exercises at home for the first time. Exercising is important to stay fit, however, following a healthy diet is the mediating agent to speed up the process.