You may have never heard of the deltoid muscle — or perhaps you have, but aren’t sure what they are exactly. But if you’ve ever worked at toning your shoulders, then you’ve definitely done exercises that target this muscle.
What are the deltoid muscles?
The deltoid is a large muscle that covers the top of each shoulder joint. The deltoids are comprised of three parts: the anterior, middle and posterior deltoid. These fibers cover the upper arms to provide the round shape we’re accustomed to. But beyond aesthetics, they play a crucial role in various upper-body movements. By targeting and strengthening these muscles, you can reduce the risk of shoulder injuries and improve your overall shoulder stability. This is super important, especially if you are play sports or do strength training that involves a lot of shoulder movements.
Deltoid exercises can improve posture, enhance upper-body strength and help you achieve that sculpted, athletic look. Having strong deltoids can also help you perform everyday movements with ease, like carrying groceries, lifting up a child or object off of the ground and even making your bed!
Deltoid exercises
Here are 12 exercises to target the deltoids, enhancing the mobility and strength of the shoulder and upper body overall, while also improving your physique.
Reverse fly
Stand with your feet hips-distance apart and hold a dumbbell in each hand. Reach your arms toward the floor as you hinge forward at the hips, leaning your torso forward on a diagonal. Fly your arms out to the sides as high as the shoulders. Squeeze your shoulder blades together and then release down to the starting position. Repeat for 10 repetitions.
Alligator mouth flies
Stand with your feet hips-distance apart, holding one dumbbell in each hand. Bend the knees slightly and hinge forward at the hips. Pull your abs in. Dangle your arms down and then reach the right arm straight up in front of you until it is aligned with your right ear. Then, reach the left…
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