Shoulders are fascinating. Not only are they one of the most visually impressive muscle groups when well-developed, but they're also crucial for overall upper body function and aesthetics. Today, I want to share my approach to building balanced, powerful shoulders with exercises that target all three deltoid heads.
Understanding Shoulder Anatomy
Your deltoids (the scientific term for shoulders if you're into science) have three distinct heads:
Anterior (front) deltoid - Activated during pressing movements
Medial (middle) deltoid - Gives width to your shoulders
Posterior (rear) deltoid - Often neglected but critical for balance and posture
Most training programs overemphasize the anterior deltoid through bench pressing and other pushing movements, while neglecting the equally important rear deltoid. This imbalance not only looks awkward but can lead to posture issues and increased injury risk.
My Favorite Shoulder Exercises
1. Lateral Raises - For Medial Deltoids
There are multiple ways to perform lateral raises effectively:
Straight-arm variation: With hands facing down, lift the weights out to the sides.
"Pouring your cup" variation: Position your hands in what I call the "candlesticks position" with thumbs up, then raise while imagining you're pouring out orange juice. This really targets the medial deltoid effectively.
When performing laterals, remember:
Use moderate weights (I'm using 10lb dumbbells in my demonstrations)
Focus on controlling the movement rather than using momentum
Feel the muscle working throughout the movement
2. Rear Deltoid Exercises - The Most Important Part
I can't stress enough how important rear delt training is. This muscle is literally the backbone of your shoulders, supporting your scapular region. Here are my top rear deltoid exercises:
Pec Deck Rear Delt Flys
This is one of my absolute favorites. Instead of using the pec deck machine for chest, face the opposite direction with your chest against the pad. This isolates the rear deltoids beautifully.
Bent-Over Rear Delt Flys
For this movement:
Bend at about 45 degrees
You can do "pinkies out" (which I prefer) or use the "candlesticks" position
Focus on squeezing the rear delts at the top of the movement
Try different angles (I start at 45 degrees but you can adjust up or down)
Yes, you'll also work your traps with these movements, which isn't a bad thing for most people!
Face Pulls
Face pulls are excellent for rear deltoid development:
Use a cable machine or resistance band
Pull the band/cable toward your nose in a V formation
I prefer a pronated grip (thumbs down) as I feel it better in my rear delts
Maintain control throughout the movement - no jerky motions
3. A Note About Front Deltoids
You typically don't need to do dedicated front delt work if you're already doing:
Bench press
Shoulder press
Incline bench
Decline bench
All these exercises already heavily target the anterior deltoid.
The Importance of Control
When training shoulders, focusing on controlled movement is crucial. The shoulder is a ball-and-socket joint that moves in multiple directions, similar to your hip joint. This makes it highly mobile but also vulnerable to injury.
By controlling the movement and focusing on muscle activation, you'll:
Get more blood into the muscle
Increase growth potential
Reduce injury risk
Make better use of your gym time
I avoid going super heavy on shoulder exercises precisely because of this injury risk. Stick to moderate weights and really feel the movement.
Creating A Balanced Shoulder Routine
A simple but effective shoulder routine would include:
Lateral raises for the medial deltoid
Rear delt exercises (pec deck rear flys, bent-over flys, or face pulls)
Compound pressing movements that already hit your front deltoids
Remember that when you train back (especially with rowing movements), you're also getting some rear delt stimulation. However, I still recommend dedicated rear delt isolation work for optimal development.
Final Thoughts
Shoulders aren't terribly complicated to train effectively, but they do require attention to balance and form. The rear deltoids especially deserve focus since they're commonly underdeveloped.
Training your shoulders with these principles in mind will help you build impressive shoulder development while maintaining joint health and function. Remember that hand positioning, foot placement, and tempo all affect how the exercises hit your muscles, so experiment to find what works best for your body.
I hope these shoulder training tips help you build the balanced, powerful shoulders you're after!
What's your favorite shoulder exercise? Let me know in the comments below!
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