Deltoids
Your shoulders are composed of the larger deltoid muscles—anterior, medial, posterior—and smaller rotator cuff muscles that support the ball and socket joint.
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It is important to remember that you must train all three in order to build a symetrical physique and to avoid potential problems in the future. Many people make the mistake of over training the 'Front Delts' both by spending too much time performing isolation exercises (compared to the 'Side' and 'Rear' Delts. and because people fail to remember the 'front delts' also get worked in many other exercises (such as bench press).
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Probably one of the biggest problems we see is when people don't train their 'Rear Delts' and as a general rule of thumb you could do worse than to remember to "train the rear delts twice as much as the 'front delts.'
Front
(Anterior Deltoid)
Mid
(Medial Deltoid)
Rear
(Posterior Deltoid)
Rear Deltoid Exercises
Face Pulls
Cable
Strength Standards (1RM)
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Beginner - 12 kg
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Novice - 26 kg
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Intermediate - 47 kg
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Advanced - 73 kg
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Elite - 103 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Set up a cable machine with a double-rope attachment fixed to the high pulley.
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Grasp the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you.
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Pull the handles towards you, keeping your upper arms parallel to the floor, so that the handles go either side of your face.
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Then return to the starting position, keeping the tension in the cable. Keep your movements slow and controlled throughout the exercise.
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Don’t overdo the weight with this exercise – doing so will mean your lower back gets involved, reducing the focus on the shoulders and upper back – and make sure you don’t move your head forwards to meet the handle while pulling.
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There are a number of variations for this exercise including alternative attachment (instead of ropes.)
Seated Rear Delt Machine
A.KA. Reverse Fly Machine
Strength Standards (1RM)
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Beginner - 21 kg
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Novice - 39 kg
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Intermediate - 64 kg
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Advanced - 94 kg
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Elite - 129 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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After adjusting the seat and making sure the handles are behind the seat, sit down on the seat with your stomach/chest touching the back of the seat. It should look like you’re sitting backward on the chair. Make sure your feet are flat on the floor.
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Pick a weight on the machine. Start low and work your way up.
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Grab the top part of the handles with a pronated grip (knuckles up).
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Spread the levers apart, as far as you can, engaging and squeezing your back muscles.
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Bring the levers back to the starting position slowly. Repeat
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The rear delt fly effectively targets not only the rear deltoid, but also the traps, lats, and rhomboids as well.
Rear Delt Fly
Dumbell
Strength Standards (1RM)
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Beginner - 2 kg
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Novice - 8 kg
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Intermediate - 18 kg
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Advanced - 31 kg
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Elite - 48 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Grab two dumbbells and stand with your feet shoulder-width apart with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position.
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While maintaining a neutral spine, hinge your hips back. Your shins should be vertical and your upper body should be at a 30- to 45-degree angle. You should feel your legs working to support your position. Your arms should be long in front of you with a slight bend in your elbows, and your palms should face each other.
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Rotate your shoulders outward to engage your lats. Your shoulder blades should be in a neutral position. All repetitions should start from this position.
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While maintaining your alignment and a slight bend in your elbows, squeeze your posterior deltoids to initiate the upward movement.
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Lift your arms until your upper arm is even with your back. As you lift the dumbbells, your shoulder blades should retract. Your hands should be lower than your upper arms.
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Pause at the top of the movement for 1–2 seconds.
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Slowly lower your arms until the dumbbells are back in the starting position. As you lower the dumbbells, your shoulder blades should protract. Lower the dumbbells only as far as you can maintain tension on your posterior deltoids.
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Choose a weight that allows you to maintain good technique throughout!
Inverted Row
Body Weight
Strength Standards (1RM)
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Beginner - <1 kg
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Novice - 5 kg
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Intermediate - 18 kg
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Advanced - 35 kg
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Elite - 53 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Rack a barbell at about, or slightly below, your waist height. A Smith machine barbell also works well.
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Begin by lying face-up with the barbell directly above your chest and your heels together.
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Grab the barbell wide enough so that there’s a 90-degree angle at your elbow at the end phase of the movement.
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Keeping your elbows at shoulder level, pull yourself up until your sternum almost touches the bar. Aim to keep a straight line from head to ankles.
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Drop slowly until your elbows are fully extended.
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Repeat for the desired number of repetitions.
Single Arm Bent-over Row
Dumbbell
Strength Standards (1RM)
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Beginner - 15 kg
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Novice - 27 kg
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Intermediate - 41 kg
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Advanced - 60 kg
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Elite - 80 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Place your left knee and left hand on the bench. Keep your left elbow straight.
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Extend your right leg slightly behind you, keeping your foot on the floor for support. Keep your back flat and spine neutral.
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Hold a medium to heavy dumbbell in your right hand, with your arm reaching down toward the floor.
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Bend your right elbow, pulling it up and back so your upper arm is roughly in line with your lower chest.
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Squeeze your shoulder blades together at the top of the movement.
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Lower the weight with control.
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Repeat on 1 side for 10–12 reps before switching to the other arm.
This exercise works rear deltoids, back, biceps and transverse abdominals.
MID Deltoid Exercises
Side Lateral Raise
Dumbbell
Strength Standards (1RM)
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Beginner - 3 kg
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Novice - 8 kg
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Intermediate - 16 kg
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Advanced - 25 kg
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Elite - 36 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Hold a pair of dumbbells at your sides with your palms facing inward. Keep your knees slightly bent.
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Raise your arms up to the side until they are at shoulder height, with your body in a t-shape.
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Hold for a moment, then lower your arms back to your sides and repeat.
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There are a number of variations for this exercise including alternative attachment (see below:)
Cable Lateral Raise
Cable
Strength Standards (1RM)
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Beginner - 1 kg
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Novice - 7 kg
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Intermediate - 19 kg
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Advanced - 37 kg
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Elite - 60 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Set the handle on a cable machine to its lowest setting and stand next to it, side-on. Hold the handle with the hand that is farthest away from the machine, with your other hand on your hip.
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With your arm extended and a slight bend in the elbow, raise your arm up to the side until the handle is in line with your shoulder.
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Lower back down under control and repeat all the reps on one arm, then turn around and perform them with the other arm.
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You could also perform single arm Lateral Raise's with Dumbbells.
Seated Lateral Raise
Machine
Strength Standards (1RM)
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Beginner - 17 kg
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Novice -33 kg
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Intermediate - 56 kg
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Advanced - 86 kg
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Elite - 120 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Adjust the machine so that the pads are leaning against your elbows.
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Lift your arms out to your sides, until your upper arms are horizontal.
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Lower the arms again.
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There are a number of variations for this exercise including alternative attachment (see below:)
Front Deltoid Exercises
Over Head Press (OHP)
Barbell
Strength Standards (1RM)
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Beginner - 29 kg
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Novice - 44 kg
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Intermediate - 63 kg
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Advanced - 85 kg
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Elite - 110 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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stand being sure to keep the back straight and grasp the barbell with the palms facing forward. A narrow grip (which naturally forces the elbows forward) puts focus on the front deltoids and the upper chest. A wide grip(which naturally forces the elbows to point to the sides) puts focus, again, on the front deltoids and also on the middle deltoids. If seated, the barbell will likely be on a rest well behind the body.
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From the seated position, if the weight is heavy, you may need a spot to get the weight into position overhead. Also, keep the core tight.
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Press the weight vertically until the arms are extended (or very near to being so), exhaling throughout the movement.
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Slowly lower the weight to until it reaches the collarbone, inhaling throughout the movement. Only allow the elbows to fall below a horizontal plain if it is comfortable to do so.
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Repeat steps 3-4 for as many repetitions as are desired.
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You could also perform single arm Lateral Raise's with Dumbbells.
Shoulder Press
Dumbbell
Strength Standards (1RM)
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Beginner - 12 kg
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Novice -20 kg
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Intermediate - 31 kg
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Advanced - 45 kg
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Elite - 61 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Sit on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keep your chest up and your core braced, and look straight forward throughout the move.
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Press the weights directly upwards until your arms are straight and the weights touch above your head.
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Slowly lower the weights back to the start position under control
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Pause, then start the next rep. Bouncing back up from the bottom position places greater strain on your shoulders and means you’re using momentum to move the weights instead of your muscles.
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This exercise can be performed seated or standing.
Shoulder Press Machine
Machine
Strength Standards (1RM)
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Beginner - 24 kg
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Novice - 46 kg
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Intermediate - 76 kg
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Advanced - 115 kg
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Elite - 159 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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sit on the seat and make sure it’s adjusted to your height. The bars should be at shoulder height. You should be seated comfortably, with your back against the pad, your feet flat on the floor, and your knees bent at a right angle around shoulder width apart.
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Hold the bars that are sticking out in-front of you with a strong pronated (overhand) grip. Your elbows will be bent.
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Push the weight upwards and over your head.
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Pause at the top, but don’t lock out the elbows.
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Lower back down in a slow and controlled motion, and keep the tension of the weight at the bottom ahead of the next rep. Don’t let the weight drop back down onto its resting place.
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A free weight shoulder press is much more compound in nature.compared to machines because, It requires the support of other, smaller muscles in your shoulders like your rotator cuff. It also calls upon your core and lower body to engage and stabilise you as you perform the movement.
Front Raise
Dumbbell
Strength Standards (1RM)
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Beginner - 3 kg
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Novice - 9 kg
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Intermediate - 18 kg
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Advanced - 31 kg
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Elite - 46 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Assume a comfortable stance in a standing position with your back straight.
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Grab the dumbbells with your palms facing towards you.
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Contract your front deltoids to raise the dumbbells in front of you, stopping just above forehead level.
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Pause for a moment, then slowly return to the starting position.
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Repeat!
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This exercise can also be performed with a Barbell, however using dumbbells will highlight any strength imbalances between your left and right shoulders.
Arnold Press
Dumbbell
Strength Standards (1RM)
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Beginner - 8 kg
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Novice - 15 kg
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Intermediate - 25 kg
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Advanced - 37 kg
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Elite - 50 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Sit or stand being sure to keep the back straight and grasp the dumbbells.
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If the weight is heavy, you may have to knee the weights into position.
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With the palms facing inward move the weights to the chest. When in the start position, the elbows will be pointing forward.
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Press the weight vertically while rotating the weights 180 degrees at the wrists, exhaling throughout the movement.
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The palms should now be facing outward and the weights should be fully suspended in line with the shoulders.
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Slowly lower the weight to the start position (elbows in front of chest), inhaling throughout the movement.
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Repeat
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This exercise was named after famous bodybuilder Arnold Schwarzenegger, and is much like a seated dumbbell overhead press, but it takes the shoulders through a full range of motion.
Single Arm Landmine Press
Dumbbell
Strength Standards (1RM)
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Beginner - 9 kg
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Novice - 17 kg
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Intermediate - 27 kg
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Advanced - 40 kg
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Elite - 55 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Secure the barbell in a landmine attachment, in a corner, or however you can stabilize the end of one side of the bar on the ground in front of you.
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Assume a half kneeling position with your back straight in front of the barbell. Your lead foot should be opposite to the shoulder you are training.
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Grab the bottom of the barbell with your palm facing away from you and bring it just over your shoulder.
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Contract your front deltoid to press the barbell upwards.
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Squeeze your deltoid hard at the top and slowly return to the starting position.
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Maintain tightness in your shoulder and repeat this motion.
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This exercise could also be performed with both arms at the same time ('Landmine Press').
Snatch
Dumbbell
Strength Standards (1RM)
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Beginner - 12 kg
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Novice - 22 kg
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Intermediate - 36 kg
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Advanced - 54 kg
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Elite - 74 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Start with the dumbbell on the ground in front of you between your legs with your feet wider than shoulder-width apart.
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Bend at the knees and hinge at the hips and grab the weight an overhand grip.
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Sit back on your heels, then explode upwards to stand, driving the weight up close to your body.
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Pull the dumbbell up as if you're zipping a coat, then pull slightly back and land under the weight overhead.
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Lower the dumbbell to your shoulder, then down to the ground.
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This exercise is a great all rounder and is highly underrated.
