Deltoid is a muscle group that sits on the shoulder joint and it is commonly referred to as shoulder muscles. Having a well-built deltoid muscle gives an amazing shape to the upper body and it also assists in many upper body exercises.
Deltoid muscle group can be classified as
- Anterior Deltoid or also known as the front of the deltoid
- Lateral Deltoid or also known as the side of the deltoid
- Posterior Deltoid or also known as the rear/back of the deltoid
Functions
Before recommending exercises for training deltoid muscle we first need to understand the movement it helps in executing so that the exercises we choose can include these movements for best results.
| Deltoid classification | Major Function |
|---|---|
| Anterior deltoid or front | **Shoulder flexionorinternal rotation**of arm |
| Lateral deltoid or side | **Shoulder abduction**of arm |
| Posterior deltoid or rear | **Shoulder extension, Horizontal shoulder abductionandexternal rotation**of arm |
Note: Only the major functions are mentioned in the table but it is not only limited to the mentioned ones.
Exercise Recommendations
Exercise should include these joint movements to target the respective muscle
| Deltoid classification | Exercises |
|---|---|
| Anterior deltoid or front | Front Raises, Close Grip Barbell Overhead Press or Incline Bench press, Dumbbell press |
| Lateral deltoid or side | Lateral Raises, Dumbbell Shoulder Press, Upright Rows |
| Posterior deltoid or rear | Rear Delt Fly, Face pulls, Wide grip rows |
Note: Some exercises may recruit other muscles along with the mentioned muscles as it works as a team to perform a movement.
Conclusion
A well-planned exercise program must include the exercise targeting all the mentioned deltoid muscle sub-groups and it should be trained regularly with the full range of motion to get the best results.
