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The shoulder is a complex joint that allows for a wide range of movement. Having strong shoulder muscles can improve your performance in sports and everyday activities, as well as reduce the risk of injury. The key to building strong shoulder muscles is to focus on exercises that target all three heads of the deltoid muscle: anterior, lateral, and posterior.
Shop The Collection: BenchesThe anterior deltoid is the front part of the shoulder muscle. It helps with shoulder flexion and abduction (raising the arm away from the body). Exercises such as standing dumbbell shoulder press, incline dumbbell press, and seated dumbbell press target the anterior deltoid.
Shop The Gear: Altas AL-4006 Adjustable Bench, $239.99 USD
The lateral deltoid is located on the side of the shoulder and helps with abduction and external rotation (rotating the arm away from the body). Exercises such as lateral raises, bent over lateral raises, and face pulls are great for targeting the lateral deltoid.
The posterior deltoid is the back part of the shoulder muscle. It helps with shoulder extension and internal rotation (rotating the arm towards the body). Exercises such as reverse flys, bent over rear delt raises, and cable rear delt flys are excellent for targeting the posterior deltoid.
Compound exercises are multi-joint movements that involve multiple muscle groups. These exercises are excellent for building strength and size in the shoulders. Examples of compound exercises that target the shoulders include overhead presses, push presses, dips, and pull-ups.
Building strong shoulder muscles doesn't need to be complicated. Focus on exercises that target the different heads of the deltoid muscle, as well as compound exercises that involve multiple muscle groups. With consistent effort and dedication, you'll be able to increase your shoulder strength and size in no time!
