Best Deltoid Exercises: Build Bigger, Stronger Shoulders

Shoulders are one of the most sought-after muscle groups to build and can cap off a well-defined physique. Targeting your deltoids with specific workouts will assist in building bigger and stronger shoulders, which can also improve total body strength. We’re going to discuss the best deltoid exercises to help you achieve the coveted V-shape you’ve been wanting to develop.

Well-developed deltoids contribute significantly to upper-body aesthetics and functional strength
— Kraemer et al., Journal of Strength and Conditioning Research

What Are Deltoid Muscles?

The deltoids, or delts, are composed of three primary muscle groups: the anterior, lateral, and posterior deltoid. Together, they form the rounded, triangular cap of the shoulder. These muscles are anchored by tendons to three main skeletal structures:

• Clavicle (collarbone)

• Humerus (upper arm bone)

• Scapula (shoulder blade)

Because deltoids are often activated as secondary movers in chest and back training, it’s essential to include dedicated deltoid-specific exercises in your training program for balanced development.

Compound lifts alone may not adequately stimulate all heads of the deltoid, particularly the rear delts, making isolation work essential
— Schoenfeld, Strength and Conditioning Journal

Deltoid Muscle Anatomy

To fully understand how to build your shoulders and deltoid muscles, you need a basic understanding of the anatomy.

1. Anterior Deltoid (Front)

The anterior deltoids are located at the front of the shoulder. Also known as the front delts, they are primarily responsible for:

• Shoulder flexion (lifting the arm in front)

• Overhead pressing movements

• Horizontal adduction

Exercises that stimulate the anterior delts include front raises, overhead presses, and incline dumbbell presses.

The anterior deltoid is heavily activated during vertical and horizontal pushing movements
— McAllister et al., Journal of Strength and Conditioning Research

2. Lateral Deltoid (Medial)

The lateral deltoids are located on the side of the shoulder and are often referred to as medial deltoids. They are responsible for:

• Shoulder abduction (raising the arm to the side)

The lateral delts are the largest of the three heads and are key for creating width in the shoulders.

Side lateral raises elicit the highest EMG activation for the medial deltoid
— Boone et al., Journal of Applied Biomechanics

They can be effectively trained through:

• Dumbbell lateral raises

• Cable lateral raises

• Upright rows (with caution on shoulder impingement)

3. Posterior Deltoid (Rear)

The posterior deltoids, or rear delts, are located at the back of the shoulder and are often underdeveloped. These muscles are responsible for:

• Shoulder extension

• Horizontal abduction

• External rotation

Movements that best target the rear delts include:

• Bent-over reverse flys

• Rear delt cable crossovers

• Face pulls

• Reverse pec deck machine

Posterior deltoid development is crucial for postural balance and shoulder health, especially in pressing-dominant athletes
— Reinold et al., Journal of Orthopaedic & Sports Physical Therapy

The 5 Best Deltoid Exercises

Muscle activation studies have shown that deltoid-specific workouts significantly activate the front, medial, and rear deltoids more so, as compared to compound movements, which include the deltoids as a secondary muscle group [R]. We’ve included the best deltoid exercises according to activation below.

1. Dumbbell Shoulder Press

The shoulder press, or commonly known as the overhead press or military press, is one of the best deltoid exercises, that significantly activates the front (anterior) and medial deltoid [R]. There are many variations of the shoulder press, based upon factors such as exercise tempo, single arm variations, and of course different training implements, such as kettlebells, dumbbells, and barbells. More effective muscle activation will help you build more shoulder strength, improve posture, and help prevent injuries.

Dumbbell Shoulder Press

Primary Target: Anterior Deltoid
Secondary: Lateral Deltoid, Triceps

The dumbbell shoulder press is a foundational movement for building mass and strength in the front and side delts.

How To Do Dumbbell Shoulder Press

1. Sit upright or stand with dumbbells at shoulder height, palms facing forward.
2. Press the dumbbells overhead in a controlled motion until arms are fully extended.
3. Lower the weights back to shoulder height and repeat.

Overhead pressing exercises demonstrate high EMG activity in the anterior deltoid and are effective for hypertrophy and strength gains
— Saeterbakken et al., Journal of Strength and Conditioning Research

2. Arnold Press

Arnold press is a more comprehensive deltoid workout, that traditionally uses dumbbells in a seated position. The Arnold press is so effective because it activates all three muscles in your shoulders, with more emphasis on the medial deltoid.

Arnold Press

Primary Target: Anterior and Lateral Deltoid
Secondary: Upper Chest, Triceps

Invented by Arnold Schwarzenegger, this pressing variation combines a rotation with an overhead press for complete shoulder activation.

How To Do Arnold Press:

1. Start with dumbbells held in front of your shoulders, palms facing your body.
2. As you press the weights overhead, rotate your palms outward so they face forward at the top.
3. Reverse the motion and return to the starting position.

The Arnold press incorporates multiple planes of movement, increasing deltoid recruitment and range of motion
— Delgado et al., Journal of Sports Science & Medicine

3. Lateral Raise

Lateral raise targets the medial and front deltoids. It’s a simple yet effective exercise, that should be included on your arm day, or shoulder day training split, for bigger and stronger shoulders.

Dumbbell Lateral Raise

Primary Target: Lateral Deltoid
Secondary: Upper Trapezius

Lateral raises are essential for creating shoulder width and a capped deltoid appearance.

How To Do Dumbbell Lateral Raise:

1. Stand with dumbbells at your sides, palms facing inward.
2. Raise the dumbbells out to the sides until they are level with your shoulders.
3. Pause briefly, then lower under control.

Lateral raises elicit some of the highest muscle activation in the medial deltoid compared to other shoulder movements
— Boone et al., Journal of Applied Biomechanics

4. Front Raise

The front raise is going to be very similar to the lateral raise, however, it will target the front deltoid, as opposed to the medial or rear delts.

Dumbbell Front Raise

Primary Target: Anterior Deltoid
Secondary: Upper Chest, Serratus Anterior

This isolation exercise targets the front delts by moving the arm directly in front of the torso.

How To Do Dumbbell Front Raise:

1. Hold dumbbells in front of your thighs, palms facing your body.
2. Lift one or both dumbbells straight in front of you until they’re parallel to the floor.
3. Pause, then slowly lower with control.

Front raises specifically isolate the anterior deltoid and are ideal for hypertrophy in the front shoulder compartment
— McAllister et al., Journal of Strength and Conditioning Research

5. Bent Over Lateral Raise (Reverse Dumbbell Fly)

The bent-over lateral raise, or reverse fly, will target the rear delts effectively, building the back taper or cut for the coveted V-shape.

Reverse Dumbbell Fly

Primary Target: Posterior Deltoid
Secondary: Rhomboids, Trapezius

This rear delt-focused move helps balance the shoulder, improve posture, and reduce injury risk.

How To Do Reverse Dumbbell Fly:

1. Hinge at the hips with a flat back, dumbbells hanging below you.
2. With a slight bend in your elbows, raise the dumbbells out to the sides.
3. Squeeze your shoulder blades together, pause, then lower slowly.

The reverse fly is one of the most effective isolation exercises for stimulating the posterior deltoid
— Reinold et al., Journal of Orthopaedic & Sports Physical Therapy

Best Deltoid Exercises: Takeaway

Deltoids need to be stimulated with isolation movements, if you want bigger and stronger shoulders. Compound and functional strength exercises will also help develop and build your shoulders, however, if your goal is a well-defined physique, with a balanced posture, add some of these deltoid exercises into your training split or upper body workout.

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References 

Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.