Blast your Delts with these Exercises

A pair of broad deltoids (or delts), along with a narrow waist and a wide back, creates an illusion of a V-shape physique. This is a reason behind many lifters including the shoulders in their weekly training. The following are the most common exercises a person can do to blast his delts.

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Seated Military Press

The seated military press is one of the exercises that will rip the deltoids. According to Flex Online, the exercises is done while sitting, with the seatback at 80 to 85-degrees. The person grabs the weighed bar, with the grip wider than the shoulder width. Also, it should form a 90-degree angle between the upper arm and the forearm as the barbell is lowered. The bar is lifted up over the head by locking the arms and it is held at about shoulder level and mildly in front of the head. Next, the bar is gradually lowered down to the collarbone as the person breathes in and is lifted back to the starting position as he breathes out. The exercise is done for the planned number of repetitions.

Dumbbell Shoulder Press

The dumbbell press also works the shoulders just like the military press. The core difference is the use of dumbbells, which allow greater movement and range of motion than the barbell.

As per Body Building, the exercise is done with the person holding a dumbbell in each hand while sitting on a military press bench or a utility bench that has back support. Then, the dumbbells are placed on top of the thighs. After that, the person uses his thighs to move and raise the dumbbells to shoulder height, on at a time. A good practice is to rotate the wrists for the palms of the hands to face forward. Then, the person breathes out and pushes the dumbbells upward so that they touch at the top. Following a short pause at the top of the contracted position, he breathes in while gradually lowering the dumbbells back down to the starting position. The exercise is also done for the planned amount of repetitions.

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Dumbbell Side Lateral Raise

A key to a good deltoid development is the dumbbell side later raise, which targets the middle head of the deltoid. According to Generation Iron, it is a reliable exercise to blast the delts.

According to Ex Rx, the person performs the side lateral raise by grabbing the dumbbells with elbows slightly bent. Then, the bends over slightly with his hips and knees mildly bent. Next, he raises his upper arms. Make sure that the elbows reach shoulder height. The person maintains the height of his elbows above or equal to his wrists briefly, before lowering them. The exercise is done for the planned number of repetitions.

Bent-Over Raise

The bent-over raise blasts the delts through the rear or posterior head of the deltoid. According to Body Building, the person places dumbbells in front of a bench. Next, he bends at his waist while keeping the back straight to pick up the dumbbells. His palms should face each other as he picks them. After that, with the torso forward and the arms mildly bent, he lifts the dumbbells straight to the side until the arms are parallel to the floor. Following the top of the contracted position, he gradually lowers the dumbbells to the starting position.


Overall, the deltoids make a person appear broader, in addition to a V-shaped torso. Along with the aforementioned exercises, optimal shoulder development is also achieved with proper nutrition and adequate rest.

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