Training your shoulder is quite a difficult task for most of us. Having bigger arms, chest, and legs is good but if you do not have bigger traps and shoulders then this makes your body look uneven. Also, many shoulder workout programs are not much effective to train.
Here the question arises Is there any effective workout program to train your shoulder muscles? Yes, our team has analyzed the 12 Best deltoid exercises that will help you in building massive shoulders.
This workout program includes a set of effective deltoid exercises that will definitely help you in isolating your shoulders more effectively. Choose only 5 deltoid exercises from these 12 and make your own effective shoulder workout program. Before starting your workout let’s know the benefits of training your shoulders.
Chest Workout to build Bigger Chest.
Training your shoulders gives you several benefits. Here we have mentioned some pros of training your chest.
If we talk about the major muscles of deltoids. There are 3 types of deltoid muscles we are going to train in this workout program. Here are the following muscles.
We are going to train each muscle very effectively in this deltoid workout program.
Now as we know everything about why should you train your deltoids. Let’s get started with the workout.
Have a short look at the exercises we are going to perform in this program.
| Best Deltoid Exercises For Mass | Sets | Reps |
| Anterior Deltoid Raise | 2 | 10-12 |
| Standing Arnold Press | 3 | 8-10 |
| Hammer Curl To Press | 3 | 12, 10, 8 |
| Seated Bent-Over Lateral Raise | 3 | 12, 10, 8 |
| Single Arm Bent Over Rows | 2 | 12-10 |
| Standing Bent-Over Lateral Raise | 2 | 10-15 |
| Rear Deltoid Machine | 2-3 | 8-12 |
| Pullups | 2 | 10 |
| Single Arm Dumbbell Press | 2-3 | 12-10 |
| Rear Delt Flye | 3 | 10-12 |
| Face Pull | 3 | 12, 10, 8 |
| Upright Row | 3 | 12, 10, 8 |
Anterior deltoid raise helps in isolating your anterior head muscles. This exercise is known to be best to train your frontal head that helps in building muscular strength. Perform this exercise with lightweight and more reps to make it more effective.
Targeted areas- Front delts muscles
Level- Beginner
Perform 2 sets of 10 to 12 reps each with proper rest in between.
Standing Arnold press is one of the best deltoid exercises that will help in building massive shoulders. It isolates all the 3 deltoid muscles effectively and helps in muscle building. Stable your body during this deltoid workout to make it more effective. Here is the short tutorial for this ultimate workout.
Targeted areas- Front, lateral, posterior muscles
Level- Beginner
Do perform 3 sets of 8 to 10 reps each.
To train your rear delts effectively try out these Ultimate Rear Delt Exercises.
Hammer curl to press is a mixed exercise that includes both hammer curl and dumbbell press. It directly works on your deltoids and arms muscles. If you are a beginner then you must add this awesome deltoid workout to your program list. Make sure to increase weight along with sets to make this workout more effective.
Targeted areas- Deltoids and arm muscles.
Level- Beginner
Do complete 3 sets for 8, 10, 12 reps each.
Another effective deltoid exercises to isolate your shoulders completely. Seated bent-over lateral raise trains your rear and lateral deltoids and increases muscle stability and strength. Lightweight will help you perform this exercise more perfectly. Have a look at this 10-sec tutorial.
Targeted areas- Deltoids and arm muscles.
Level- Beginner
Do complete 3 sets 12, 10, 8 reps with increasing weight.
The single-arm bent-over row is an ultimate exercise to train your deltoids and back muscles. This exercise helps in building a bigger upper body. Also, increases your muscle strength. Perform sets with increasing weight will make it more effective. Here is a 10 second tutorial for this amazing workout.
Targeted areas- Deltoids and Back muscles.
Level- Intermediate
Do perform 2 sets of 12, 10 reps each.
Another variation of bent-over raise is quite more effective. Standing bent over lateral raise is one of the effective deltoid exercises to get bigger delts. Try performing this workout with lower weights to make it more effective. If you are a beginner add this effective workout to your program list to get effective results.
Here is the 10 second short tutorial for this workout.
Targeted areas- Deltoids and Back muscles.
Level- Beginners
Complete 3 sets of 12, 10, 8 reps each.
Training your deltoid in the machine is more effective than other exercises. The rear deltoid machine is one of the best deltoid workouts. It helps in building the strength of your delts. For beginners, it may be quite difficult to perform this exercise.
Try to lower down your weights and increase the repetitions. This short tutorial will describe this workout.
Targeted areas- Deltoids and Back muscles.
Level- Beginners
Complete 3 sets of 12, 10, 10 reps each with increasing weight.
We all know about pullups, it is one of the best exercises to increase your body stability and strength. Pullups are always the best at-home exercise for muscle building. It also targets your back and delt muscles effectively. Well, we all know about pull-ups but still here is the short tutorial for this exercise.
Targeted areas- Deltoids and Back muscles.
Level- Beginners
Complete 2 sets of 8 to 10 reps each with proper rest in between.
Single-arm dumbbell press was always an effective exercise to get bigger delt muscles. This is a beginner exercise that directly targets your rear and anterior deltoids. Train each side alternatively and make this exercise more effective. Here is a 10 seconds tutorial for this workout.
Targeted areas- Anterior and lateral delts muscles.
Level- Intermediate
Complete 2 to 3 sets of 10 reps each.
Rear delt flye also known as reverse flye is one of the best deltoid workouts to strengthens your delts. Performing this intermediate workout for the first time will be difficult, go for lower weights for a proper stretch. Here is the right tutorial for this workout.
Targeted areas- Rear and lateral delts muscles.
Level- Intermediate
Complete 3 sets of 12, 10, 10 reps each.
Face Pull effectively trains your major muscles shoulder and back. This is one of the best middle deltoid exercises that strengthen and isolate your muscles. If you are a beginner then try focusing on your posture, perform the exercise slowly. Here is the right tutorial for this deltoid exercise.
Targeted areas- Rear and Middle delts muscles.
Level- Intermediate
Complete 3 sets of 12, 10, 8 reps each.
An advanced level deltoid workout to train your middle and rear delts effectively. The upright row is always the best option to get bigger delts. Try focusing on your muscles while doing this exercise. Here is the tutorial for this.
Targeted areas- Rear and Middle delts muscles.
Level- Intermediate
For this deltoid exercise, you need an EZ bar or normal barbell.
Do perform 3 sets of 12, 10, 10 reps each.
Along with exercise, a nutritional diet is also very necessary to build bigger delts. Many of us want to know what should we eat to get enough calories for muscle building? Here is the answer.
When you are going for strength training, diet is very necessary for building muscles. In a nutritional diet go for high protein and carbohydrates intake. You can use this Calorie Counter to count your overall calories you should consume in a day.
Training your deltoids with these effective exercises will definitely help you in muscle building. Along with the strength workout, you must have to consume a nutritional diet to get the best results. Follow this effective workout for 4 to 5 weeks to get effective results. Let us know in the comments if you have any problems. We will surely help you out. All the best and stay strong. Buildingbeast.
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