The deltoids are part of the shoulder complex. In the realm of body building and aesthetics, the deltoids create broad-looking shoulders and a V-tapered physique, along with a wide massive back and narrow waist. Also, large shoulders help support other muscle groups when lifting. In line with this, the following are some exercises for larger deltoids.
Standing Dumbbell Press
One exercise for deltoid enlargement is standing dumbbell press. According to Body Building, the exercise leads to increased shoulder growth as compared to the seated version. As per the publication, the standing shoulder press also needs more body stability, forcing the person to engage his core or abdominals into the equation. In addition, the usage of dumbbells also offers a better range of motion than the barbell press; thus, this means better deltoid muscle engagement and isolation. It is further revealed that the dumbbell press led to a considerable activation of the deltoid muscle, along with the pectoralis major, trapezius, the triceps, and the teres minor.
As per the publication, the person performs the exercise by standing with his feet shoulder width apart. He grabs a dumbbell with each hand and raises the dumbbells to heat height. For the starting position, the elbows should be about and about 90 degrees.
Dumbbell Lateral Raise
The dumbbell later raise is the most fundamental exercise to enhance the middle or lateral head of the deltoid muscle, which gives the overall width to the shoulder complex and makes a person appear broader. According to Body Building, the exercise should be done after a compound shoulder exercise, before training the front and the rear heads of the deltoid muscle.
To perform the exercises, as per Ex Rx, the person grabs dumbbells in front of his thighs for the starting position and with the elbows slightly bent, he bends over mildly with his knees and hips also slightly bent. Next, the person raises his upper arms to the sides until the elbows are shoulder height, which is kept above or equal to the wrists. After that, the person gradually lowers the dumbbells and repeats the movement. As a good practice, the elbows should be kept pointed high, along with the mild bend, during the execution. They should be lateral to the shoulders at the top of the motion, as they slightly bent forward. Dropping the elbows lower than the wrists will shift the engagement from the lateral deltoids to the front deltoids. Also, the torso is bent over mildly to maintain the lateral deltoid engagement.
Along with the shoulder presses and dumbbell raises, face pulls have also become part of the shoulder training regimen. According to fitness enthusiast and coach Sean Nalewanyj’s blog, the exercise is highly uncommon, but is a truly effective exercise that it should be included as a staple exercise in a well balanced exercise program. As per Nalewanyj, the exercise also engages the rhomboids, trapezius, and other muscles of the upper back; such engagement balances the back and the chest and anterior deltoid, which are commonly engaged in chest and shoulder exercises. The exercise also got its name from the movement in which the resistance is pulled toward the face.
To perform the exercise, the person sets the cable with a rope attachment at upper chest height. Then, he grabs the ends of the rope with a neutral hammer grip; this is for a wider range of motion and better external rotation of the shoulders when the rope is pulled backward. Next, the person pulls the rope towards his face, as if he is pulling the rope apart. The chest should be up, shoulder is back and down, scapula is retracted, and head unmoved. The person squeezes his rear delts and upper back and then returns to the initial position.
Overall, a large and developed shoulder complex promotes a person’s strength and physique. Along with the aforementioned exercises, total shoulder development can be achieved with proper nutrition and adequate rest.