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The 6 Best Delt Building Exercises (YOU'RE NOT DOING)

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Rating: 4.0; Vote: 1

m going to show you 6 new shoulder building exercises that will help you hit the front, middle and rear delts in all new ways (each backed by science) to allow you to get new results from an otherwise stale shoulder workout. It is important to point out that the front delts are often overworked when it comes to shoulder training. Far too many exercises are performed that target the front delt over the other heads of the delts and this leads to the common imbalances we see in those that lift weights. I made sure that I showed you more options that hit the middle and rear delts here to not only help them grow but to give them the attention they are likely not getting at the moment in your current shoulder workout. That said, we start off with one front delt exercise called the crush grip dumbbell press out. Here you are clasping both hands onto the handle of a single dumbbell with the intention of squeezing your hands as tightly together as you can. This acts to isometrically contract the chest. You might be thinking, why am I activating the chest on a shoulder exercise. The purpose of this is to isometrically occupy the chest so that it cannot contribute as much to the flexion of the arms out in front of the body. The front delts are forced to do more of the work, and when you are trying to build them up this is exactly what you want. Next is the butterfly front raise. This initially starts as an exercise for building bigger front delts but quickly turns into one that hits the middle delts well at the top of the movement. We know that middle deltoid activation is strongest with a component of internal rotation at the shoulder. This does not mean that the shoulder needs to be internally rotated however. You can internally rotate from an externally rotated shoulder position (back towards neutral) and still get the increased activation of the area of the middle region of your delts. We continue on with the targeting of the middle head, this time without having to use any weights at all. The bodyweight side lateral raise is one that takes advantage of the concept of relative motion at a joint. We know that shoulder abduction is the movement at the shoulder that is responsible for firing up the middle delt. Instead of having to lift the arm away from a fixed body you can alternatively rotate the body away from a fixed arm. Try this and you will feel how intense the contraction is without ever having to lift a weight. The rear delt is one of the most overlooked heads of the shoulders. Probably this is due to it being out of sight when compared to the other two heads of the delts. Out of sight does not mean out of mind. In order to hit this area the best you need to not just perform horizontal abduction of the arm but extension of the arm in relation to the torso. Externally rotating the arm will give you the ability to get even more extension behind the body which enables one of the most intense rear delt contractions you will ever experience. The hip hugger is one that allows you to use heavier weights to still get the the abduction necessary for getting maximal shoulder and deltoid contraction. With the arms going back behind the body as well here you still get that additional rear delt contribution that is so sorely needed. Finally, the swimmers is an exercise you will use light weights to perform but see great benefits from doing. Don-t be fooled by the size of the dumbbell however. This exercise hits all three heads of the delts in a sequential fashion and throws in the additional benefits of eccentric front delt contraction on the descent of every rep. As you can see, there are many ways to train your shoulders that you may not have thought about if you are stuck on the classics of shoulder exercises like presses and lateral raises. If you train like an athlete you open up many possibilities to your training that you never thought of before. If you are looking for a complete program for building massive shoulders and overall athletic muscle, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Tarocalypse
Just stumbled across this. Brachial Plexus Neuritis / Parsonage Turner Syndrome (from viral infection) reporting in. Desperately need to activate my anterior deltoid which has atrophied. I'm finding that the first exercise - the crush grip press - and a variation or two I figured out myself is ideal. Get your good arm to -guide- the sick arm and endeavour to get your sick arm to do as much work as possible with the good arm only guiding the form or motion due to the lack of nerve signals in your bad arm. Hope this helps for people with this rare condition. I'm really feeling my anterior deltoid in the sick arm working, despite the fact that on its own the BPN wouldn't allow any movement.
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fotorajesh
Thank you boss. I am so glad I found this video y'day. Today I found out the lateral raise variation of yours is really excellent. I am pretty fine with my delts but this one made me feel like I have found a new exercise which could help me improve my internal strength of the delts, not just the visual side.
And also the swimmers, woow I could not even complete 6 x 3 even with 1 kg dumbells. I am used to doing the raises on the bench for the rear delts, so this was like a short variation, even then it kind of shocked me, quite a tough one and I am going to get it right and be consistent with it. I like increasing the difficulty levels so
Thank you boss.
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Matthew
Hi Jeff! Great video! I-ve seen some of your video-s on back work outs and I was wondering if you were planing on making one specifically for the low back. I have an at home gym with dumbbells, barbells, and bands. I-d love to see a video that really targets the anatomy of the back (lower specifically) and has different exercises to build strength through out. Thank you for all of your work: I-ve been able to stay safe and still grow thanks to all of your work!
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Dave
Great tips here! You read me like a book on this topic in reference to dead end movements that just don't render maximum results. This, in my opinion, is why a professional physical therapist and trainer like yourself Jeff, REALLY is one of the most vital resources for improving workout strategy. Your Superior knowledge of anatomy and other areas really shows here as it does in many of your videos -- thanks so much!
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Steven
The Hip Hugger -3: 34 looks a lot like a drag curl. It almost seems that whether you hit your (side and rear) delts or your biceps depends on what your mind is focused on. When you lift the dumbbells, it doesn't appear that there's really any noticeable abduction going on, but maybe it's there and I just can't see it. I'm surprised you didn't point out that seeming similarity and then explain the difference.
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Ron
I blew up my shoulder at about 47. I didn-t think I would be able to bench press anymore. As I didn-t want surgery I started looking for exercises that would help me rebuild it. I found a wealth of not only exercises but information. I-m 53 now and with the help of Athlean X I not only have a stronger shoulder but everything else has improved as well. I can actually bench 15 pounds more than when I got hurt.
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Steve
Spot on for what I was looking for, and you are 100% correct about the medial head of the deltoids. I'm excited about starting all exercises tonight! I'm making some progress with the traditional exercises (as you mentioned) and I'm happily surprised that in by bringing up my deltoids, (especially the medial head) my biceps actually look bigger and better as well!
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Jason
I watched all of your videos. I-m 40 yrs old. I have Nagging pains in my knees. Do you have corrective exercises that target the stabilizers muscles around the knee. Matter of fact can you do a video of corrective exercises series. Thank you for taking the time to read this.
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Edmond
the weird thing is I exactly got the whole -rear fly isn't the point of the rear delt. - because the motion he does where he bends his elbow to pull back father is one humans have been doing for ages, the same motion one would do to pull back the bowstring.
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Victor
Thank you Jeff, once again and again! Those are all exercises that are protecting joints and make muscles work at their best. Especially the hip huggers, those are the best i've ever tried for rear delts! I'm always following you, Jeff, and all the crew: )
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