Deltoid
Muscle Deltoid Exercise
Blast your deltoids intelligently.
When blasting your delts, try starting with
standing side dumbbell raises. Alternate arms with very
slow and deliberate movements.
For correct form, be sure to raise dumbbells to nose-level
and keep your elbows straight. Use 2-3 working sets
and for an extra pump hold the weight in the top position
for 3 seconds or so on the final few reps of each set.
You can also vary standing side dumbbell raises by bringing
the arms slightly forward at an angle. Shoot for a grove
about halfway between side raises and front raises.
Use light weight initially to really feel the movement.
Deltoids respond well to light and moderate poundage
providing proper form is maintained.
On the standing raises, you'll also benefit from experimenting
with the hand and wrist position, try it thumbs down,
palms down, palms up, etc.
This will change the angle of attack on your delts slightly
and help add variation into your program. With this
in mind, you should also try the various lateral raises
while seated on a ft bench?Xthis often helps you to
maintain proper form and really isolate the delts.
Try this next time your at the gym warming up delts
to get a sense and feeling of the different heads being
worked.
Take a 10 lb. dumbbell in one arm and raise it in front
of you up to shoulder level. While keeping the height
of the dumbbell steady, move your arm first across your
body towards your opposite shoulder . . . you should
feel the very front of your delt flex slightly. Now
keeping your elbow straight, move your arm outward towards
your side . . . you'll feel the tension in your shoulder
shifting.
While you're doing this, you can also rotate your palm
and wrist from thumb-up to thumb-down and take note
of the different deltoid heads tensing with the varied
hand position.
Place your opposite hand on your flexed shoulder to
feel how the delts respond to the various positions
of the arm and hand.
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