Introduction to Shoulder Training

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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