| The deltoids are the muscles that forms the bulk of | | | | emphasized. To perform lateral raises you simply |
| the shoulder. Delta means triangle, and the deltoid is a | | | | stand with dumbbells in your hands and your palms |
| triangular shaped muscle that has three portions. The | | | | facing the sides of your body. Exhale, and raise your |
| three portions are the anterior deltoid, middle deltoid, | | | | arms out to the side to about 90 degrees. |
| and posterior deltoid. | | | | During lateral raises it is important not to shrug up your |
| Each part of the muscle is emphasized with different | | | | shoulders. When the shoulders are weak, the |
| movements. The anterior deltoid is emphasized during | | | | tendency is to cheat by shrugging the shoulders up |
| flexion, which is when your shoulder moves forwards. | | | | towards the sky. Move in a slow and controlled motion |
| The middle deltoid is emphasized with abduction, which | | | | to decrease the change of momentum taking over. |
| is when the shoulder moves out to the side, and the | | | | The posterior deltoid is probably the most |
| posterior deltoid is emphasized with horizontal | | | | under-worked part of the deltoid muscle, but it may be |
| abduction, which occurs when the arm moves | | | | the most important part. The posterior deltoid works to |
| backwards in the horizontal plane. | | | | balance out the strength of the anterior deltoid. And |
| It is every easy to emphasize different parts of the | | | | because the anterior deltoid works so hard during |
| deltoids with dumbbells. Front raises are the first | | | | chest exercises, it often gets much more developed |
| exercise, and they will emphasize the anterior deltoid. | | | | than the posterior deltoid. |
| Simply stand with two dumbbells in your hands with | | | | Reverse flies with dumbbells are a great dumbbell |
| your palms facing down. Then, exhale as you lift your | | | | exercise to focus on the posterior deltoid. You can lie |
| arms in front of you to about 90 degrees. | | | | face down on a bench or you can stand up and hinge |
| Although you can isolate the anterior delt with front | | | | forward from your hips. When you do reverse flies |
| raises the anterior delt also works during chest | | | | from a standing position, you must be mindful of the |
| exercises, such as push ups, bench press, and chest | | | | position of your lower back because your lower back |
| flies. Since the anterior portion of the deltoid gets a lot | | | | muscles will stabilize your body. When you lie on a |
| of work during chest exercises, some people choose | | | | bench to perform reverse flies, there is much less |
| not to isolate it with front raises, but if you really want | | | | pressure on your lower back. |
| to focus on building the shoulders, front raises are a | | | | These exercises are all pretty simple to perform but |
| great way to build up the anterior delt. | | | | they are all great to build up your shoulders. If you |
| A second exercise with dumbbells for the deltoids is | | | | want to develop your shoulder muscles, try adding |
| side lateral raises. All 3 parts of the shoulder will work | | | | front raises, lateral raises, and reverse flies into your |
| during lateral raises, but the middle deltoid is | | | | workout routine. |