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Build Bigger Deltoids – 4 Exercises To Get Those Delts To Pop From All Angles

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When it comes to getting bigger delts it is very common for the rear delts to be the smallest of the three because the front delts get so much work on chest day and the side delts take a beating with any overhead pressing movement. By following these 4 exercises all three heads of your deltoid will be worked equally building an aesthetically appealing pair of shoulders that will pop from any angle. One more thing before moving on to the exercises is the importance of knowing deltoid anatomythe anatomy of your deltoids because in doing so you will have a greater mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Deltoids

The deltoids are on the outer layer of your shoulder and is made up of three heads, the posterior (rear) head, middle (side) head and anterior (front) head. The anterior head runs from your collar bone and ends up at your arm bone, the middle head runs from the top of your scapula and also attaches at the arm bone, lastly the posterior head starts at the bridge of your shoulder blade/scapula and just like the other heads it stops at the arm bone.

Now that you understand what muscles make up the delts here are the 4 exercises that will hit every single head equally ensuring your delts pop from the back and the front. It is also very important to remember that you must have a balanced diet with high protein and enough rest to allow the muscle to repair/recover to grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the delts working or else you’re just wasting your time.

Seated Barbell Over Head Press (OHP)

The seated military press/OHP is one of the best shoulder exercises since it is a compound movement that works all 3 heads of your deltoids equally. Remember to keep your feet together, glutes (butt) tight and hold the barbell a little bit wider than shoulder width apart.

3 Sets 10-12 Reps

2 Minute Rest Inbetween Each Set

over head press

Dumbbell Rear Delt Fly

First thing your gonna do is grab a pair of dumbbells and stand with your feet shoulder width apart. Then you’re gonna arch your back while always maintaining a neutral spine, once in this position bring your arms forward and keep a slight bend in your knees and elbows. Lastly, pinch your shoulder blades together and bring your arms up then back down focusing on the contraction of your rear delts.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

Rear Delt Fly

Dumbbell Front Raise

Once you grab a pair of dumbbells, slightly bend your knees and elbows. Once you’re stable and in position simply raise the dumbbells towards the ceiling stopping at your chin level then bring your arm back down slowly focusing on the contraction of the anterior delt.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

dumbbell front raise

Dumbbell Side Lateral Raise

Start by pinching your shoulder blades together then keep it pinched the whole time during the exercise, you must also remember to have a slight bend in your knees and elbows. Now raise the dumbbells just above your neck and then bring them back down slowly feeling the contraction in your side delts.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

dumbbell side raise

Do these 4 exercises with a shoulder workout and you’ll see tremendous growth in your deltoids. If you have anymore questions about these exercises or the deltoids then please leave a comment below.

8 thoughts on “Build Bigger Deltoids – 4 Exercises To Get Those Delts To Pop From All Angles

  1. This is a hard muscle group for me to work. For some reason, I am very weak in this area and have had to start with really light weights. So would the key be for me to do slower reps and then work my way up ? I would love to get a little stronger in my delts, but sometimes I feel well defeated LOL.

    1. Slower reps can help, but if you really want to get stronger delts then you’ll have too keep progressively overloading the muscle.

  2. I’m really trying to build fuller and wider shoulders. Should I focus movements on the head of the shoulder ? or the front or rear deltoid ? How often should I train shoulders ? Should I hit the front delts on chest day since it’s being worked during chest workouts and have another day focused on the side/rear delts 3-4 days later ? Thank you for your input.

    1. You should focus the movements through all 3 of your deltoids or else your shoulders will be muscularly imbalanced. Try to train shoulders twice a week 3 days apart from each other and you can do what you said about training front delts on chest day then the side/rear delt on another day, it’s a good workout split.

  3. Hi Andrew,

    Great exercises and information on the deltoids. Your exercises are simple and explained well so it’s easy to understand.

    The Dumbbell side lateral raise is really the only one I have implemented before so this information is great for my future gym workouts. The dumbbell front raise is an exercise that will help me mix it up a little and i will try the others.

    Thanks for the information.

  4. Thanks, there are some really good exercises here. My deltoids are tough for me to build for some reason, I think trying out some new workouts might help stimulate some much needed growth. I’ll have to implement some of these workouts into my routine.

    Thank you again for the tips !

    1. No problem Derek ! remember to focus on the mind to muscle connection when working out the deltoids it’s very important for muscle growth.

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