OnFitness Magazine - March/April 2020 - 14
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14
Your deltoids
COMPOUND AND
ISOLATION EXERCISES
You should do one compound exercise
and three isolation exercises during
each deltoid workout. Compound
exercises are those that involve heavy
use of multiple joints. The standing
dumbbell overhead shoulder press and
the seated military barbell shoulder
press are two of the best compound
exercises for your deltoids. The
dumbbell variation is more difficult
because your entire body must be
engaged to keep you stable. Also, since
you're using dumbbells, there's more
stabilizer muscle activity. In contrast,
the seated military barbell shoulder
press is more stable due to the seated
position and the use of a barbell. As a
result, you're able to lift a heavier load.
By including these two exercises in
your deltoid program, alternating
between the two exercises during
every couple of workouts, you can
gain the benefits of each.
As for the isolation exercises, you
should do one exercise for each
deltoid head. The front raise, side
raise, and bent-over side raise are
some of the best movements for the
front, side, and rear heads,
respectively.
TWO ARM DUMBBELL
UPRIGHT ROW
Another great mass builder. Hold a
dumbbell in each hand, resting in
front of your thigh. Next, slowly
lift the weights vertically until
they're in line with your collar
bone, and your elbows are
pointing up. Hold, then lower the
weights back down and repeat.
At the top of the move, get your
elbows higher than your hands for
a peak contraction of your
deltoids. The upright row also
targets your trapezoids.
BAND LATERAL RAISE
With your feet anchoring the center of a
resistance band, maintain a slight bend in
your elbows while keeping your chest up and
eyes straight forward. Next, without
shrugging your shoulders, raise your
arms out to your sides until
they're parallel to the
ground. Hold,
then slowly
lower the band
back down and
repeat.
INCLINE DUMBBELL ROWS
Laying chest down on an incline
bench with a dumbbell in each
hand, beginning with your arms
hanging straight down. Row the
dumbbells up to your sides. Pause,
then return to the starting position
and repeat.
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OnFitness Magazine - March/April 2020
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