Best Delt Exercises for Full Shoulder Development

This exercise isolates the posterior deltoid, which aids in the outward rotation and extension of the upper arm bone, known as the humerus.

Tips:

• Avoid swinging your arms and prioritize slow, controlled motions.
• Lead the movements with your elbows rather than your hands.
• Avoid letting your thumbs point downward, as it can increase the risk of rotator cuff injury [1].
• Don’t lift the dumbbells above your shoulder level.

Follow these steps for performing the lateral raise exercise:

1. Stand with your feet shoulder-width apart, while keeping your knees slightly bent.
2. Grasp a dumbbell in each hand, with your palms facing your thighs.
3. Slowly lift the dumbbells up and out to the sides, keeping your palms facing the ground.
4. Continue to raise the dumbbells until they reach about shoulder height, keeping your elbows slightly bent.
5. Slowly lower the dumbbells to your thighs.
6. Repeat for the desired number of repetitions.

Related: Cable Lateral Raise Guide

3. Upright Row

Tips:

• Keep your back straight throughout the exercise.
• If you encounter any discomfort, decrease the range of motion. It is preferable to prioritize a wider range of motion with lighter weight over heavier weight with a limited range [2].
• Control the weight as it lowers instead of allowing gravity to take over.
• Refrain from arcing the bar away from your body. Instead, maintain proximity by elevating your elbows upward rather than outward.

To perform the upright row, follow these steps:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Grasp the barbell with an overhand grip, ensuring your hands are shoulder-width apart.
3. Raise the barbell towards your chin while keeping it close to your body and allowing your elbows to flare out to the sides.
4. Pause for three seconds at the top of the movement, then slowly lower the weight back to return to the starting position.
5. Repeat for the desired number of repetitions.

“Avoid arcing the bar out from your body and instead, keep it close to you by raising your elbows up instead of out. Keeping the bar closer will help activate all the muscles in your shoulder correctly, including your side delts, which won't be activated as much if you arc the bar away from you.”

- Paul Rogers, Certified Personal Trainer

Tips:

• Avoid rocking when performing this lift. If you can’t keep a stationary torso, use a lighter weight.
• Avoid using momentum to lift the weights, as it can diminish muscle tension, particularly at the top of the movement.
• Do not use excessive weight, as it can put stress on the shoulder joints and cause injury.

To perform this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Grasp a dumbbell in each hand with your palms facing your thighs.
3. Slowly lift the dumbbells up and in front of your body, keeping your palms facing down.
4. Continue to raise the dumbbells until they reach about shoulder height, keeping your arms straight.
5. Pause for three seconds, then slowly lower the dumbbells to your thighs.
6. Repeat for the desired number of repetitions

5. Shoulder Press

Tips:

• Use weights that allow you to complete the full range of motion.
• Keep your shoulder blades down.
• Instead of pushing up explosively, focus on pressing the weights in a slow and smooth manner.

To perform this exercise, follow these steps:

1. Begin by sitting on a bench or standing straight with your feet shoulder-width apart.
2. Grasp a dumbbell in each hand with your palms facing forward and your elbows bent at a 90-degree angle, holding the weights at shoulder height.
3. Slowly raise the weight above your head until your arms are fully extended.
4. Pause for three seconds, then slowly lower the dumbbells to shoulder height.
5. Repeat for the desired number of repetitions.

Tips: 

• Choose a weight that lets you maintain complete control of your body throughout the entire movement.
• Maintain a straight back as you hinge your hips forward.

To target the rear deltoids effectively using this exercise:

1. Stand with your feet hip-width apart and grasp a dumbbell in each hand.
2. Bend over at the hips so your upper body is parallel to the floor while keeping your back straight.
3. Let the dumbbells hang straight down from your shoulders.
4. Slowly raise the dumbbells to the sides until they reach about shoulder height, keeping your elbows slightly bent and your palms facing the floor.
5. Pause at the top of the movement, then slowly lower the weight to return to the starting position.
6. Repeat for the desired number of reps.

Related: Best Upper Body Dumbbell Workout for Toning Your Muscles

7. Face Pull

Tips:

• Avoid pulling the rope toward your neck, as it will activate the biceps instead of the rear delts.
• Don’t select a heavy weight for this exercise, as the rear delts are a small muscle group.

To perform this exercise:

1. Attach a rope to a cable machine at chest height.
2. Position yourself facing the cable machine and firmly grasp the rope with both hands, ensuring your palms face down.
3. Take a few steps back to create tension on the rope, then stand with your feet shoulder-width apart and maintain a slight bent in your knees.
4. Bring the rope towards your face by pulling your elbows to the sides of your face. While pulling the rope, focus on squeezing your shoulder blades together, and continue the motion until your hands reach the sides of your head.
5. Pause for three seconds at the top of the movement, then slowly release to return to the starting position.
6. Repeat for the desired number of reps.

“If you find you're using momentum to pull the attachment toward your body, or if you can't control the weight as it returns to the stack, pulling your body forward, then you should probably reduce the amount of weight you're trying to lift.”

- Laura Williams, Fitness Expert

Related articles:

• Best Front Delt Exercises To Blow Up Your Shoulders
• 7 Best Rear Delt Exercises
• 6 Best Cable Rear Delt Exercises