THREE HEADS OF THE DELTOID
Want to build stronger, wider, and more balanced shoulders? A complete shoulder workout should target all three heads of the deltoid: the anterior (front), middle (lateral), and posterior (rear) deltoids. Exercises like shoulder presses, front raises, lateral raises, reverse flys, and rows can all play a role. The key is understanding which exercises target each part of the shoulder and how to combine them into an effective workout.
Deltoid Muscles
The deltoid is the large, triangular muscle that gives the shoulder much of its shape. Although it is one muscle, it is commonly divided into three heads based on the direction of its muscle fibers: the anterior deltoid at the front of the shoulder, the middle deltoid along the outside of the shoulder, and the posterior deltoid at the back.
Each head contributes differently to movement at the shoulder joint. Because most exercises emphasize one region more than the others, a well-designed shoulder workout should include movements that collectively train all three heads of the deltoid.
Anterior Deltoid
The anterior deltoid is located at the front of the shoulder and plays an important role in shoulder flexion, horizontal shoulder adduction, and pressing movements. Exercises such as the bench press, incline press, push-ups, and shoulder press can all place significant demands on the anterior deltoid.
For that reason, the front delts often receive considerably more indirect training than the middle and posterior deltoids—especially if your weekly routine already includes several chest and pressing exercises. However, front raises (pictured below) can still be used when you want to directly target the anterior deltoid or add additional training volume.
Dumbbell Front Raise
The dumbbell front raise emphasizes the anterior deltoid by placing most of the resistance on shoulder flexion. Begin with the dumbbells in front of your thighs and raise them under control until your arms are approximately parallel with the floor. Avoid using excessive momentum or leaning backward to move a weight that is too heavy.
You can perform front raises with a neutral grip, palms-down grip, dumbbells, cables, or resistance bands. The best variation is generally the one that allows you to train the front deltoids comfortably through a controlled range of motion.
If your goal is muscular growth, choose a resistance that makes the final repetitions challenging while still allowing you to maintain good technique. Remember that the anterior deltoids also work during pressing exercises, so you may not need as much direct training volume for the front delts as you do for the middle and posterior deltoids.
Middle Deltoid
Moving from the front to the outside of the shoulder, we have the middle deltoid, also called the lateral deltoid. This portion of the deltoid plays an important role in shoulder abduction—the movement of raising your arm away from the side of your body. Because of its position, developing the middle deltoid can also help create the appearance of broader, wider shoulders.
One of the best exercises for directly targeting the middle deltoid is the lateral raise. Lateral raises (pictured below) can be performed with dumbbells, cables, machines, or resistance bands, giving you plenty of options for including them in your shoulder workout.
Dumbbell Lateral Raise
To perform the dumbbell lateral raise, begin with a dumbbell in each hand and your arms resting near your sides. Keeping your arms relatively straight, raise the dumbbells out to the sides until they are approximately parallel with the floor. Kurtoglu et al. (2023) found that middle deltoid activation was greater with the elbow straight than with increasingly bent elbow positions in the male participants they studied. Lower the dumbbells under control and repeat.
Arm position can also change which portion of the deltoid receives the greatest emphasis. Coratella et al. (2020) found that changing humeral rotation during lateral raises altered deltoid activation. Internal rotation increased posterior deltoid activation, while external rotation increased anterior and middle deltoid activation. This demonstrates how small changes in exercise technique can change which portions of the shoulder receive the greatest emphasis.
You don't need a lot of weight to make lateral raises challenging. Choose a resistance that allows you to control the dumbbells through most of the set without turning the exercise into a full-body movement. You can also perform lateral raises one arm at a time or use a cable to maintain resistance throughout more of the movement.
Should You Use Momentum on Lateral Raises?
For most of your lateral raises, try to minimize momentum and make the middle deltoids do the work. If you have to swing your entire body from the first repetition, the dumbbells are probably too heavy.
However, experienced lifters sometimes intentionally use a small amount of momentum near the end of a set. After completing as many controlled repetitions as possible, a slight assist from the hips can help move the dumbbells through the hardest portion of the lift. You can then emphasize a slow, controlled lowering of the weights.
Think of this as an advanced technique for extending a set—not an excuse to use excessive weight. Beginners should focus on learning the movement and controlling the dumbbells before experimenting with assisted or "cheat" repetitions.
Shoulder Press
The shoulder press is one of the best compound exercises for developing the deltoids. While lateral raises are commonly used to emphasize the middle deltoid, the shoulder press is a compound exercise that trains the deltoids along with several other muscles. The amount of anterior and middle deltoid involvement can also change depending on your arm position, grip, torso position, and the variation of shoulder press you perform. Campos et al. (2020) found greater anterior deltoid activation during the shoulder press than the bench press, dumbbell fly, or lateral raise. The shoulder press also produced significant middle deltoid activation.
As you press the weight overhead, movement also occurs at the shoulder girdle. The scapula upwardly rotates through the coordinated action of muscles including the upper and lower trapezius and serratus anterior. Therefore, the deltoids, trapezius, and serratus anterior all contribute to different parts of the overhead pressing movement.
For most lifters, use a comfortable range of motion that allows you to lower the weight under control and press overhead without pain. Dumbbells, barbells, and shoulder press machines can all be effective, but differences in grip, elbow position, and torso angle can change how the exercise loads the shoulder muscles.
Upright Row
The upright row is another compound exercise that can target the middle deltoids and upper trapezius. During the exercise, the elbows move upward and away from the body while the shoulder girdle also contributes to the movement.
Upright rows sometimes get criticized because the exercise combines shoulder abduction with internal rotation. However, that doesn't automatically make the upright row a bad exercise. Shoulder structure, grip width, range of motion, and individual comfort can all influence how the movement feels. When performing upright rows, use a grip width and range of motion that feels comfortable rather than forcing a narrow grip or attempting to pull the weight as high as possible.
If upright rows feel comfortable, they can be an effective addition to your shoulder workout. If they cause shoulder pain or discomfort, don't force the movement. Lateral raises, shoulder presses, and other exercises can train the same general muscle groups without requiring you to perform an exercise that bothers your shoulders.
Posterior Deltoid
Last but certainly not least is the posterior deltoid, commonly called the rear delt. Located at the back of the shoulder, the posterior deltoid contributes to shoulder horizontal abduction, extension, and external rotation.
The posterior deltoid can sometimes receive less attention than the front and middle deltoids, particularly in workout programs that include plenty of pressing exercises but relatively little upper-back and rear-delt training. Exercises such as reverse flys, reverse pec deck, and certain rowing variations can help directly train the posterior deltoid while also complementing the rest of your shoulder workout.
Training the muscles on the back of the shoulders and upper back can also be an important part of a balanced resistance-training program. If you're specifically interested in posture, we've covered exercises and other considerations in our guide to correcting rounded shoulders.
Reverse Flys and Reverse Pec Deck
The reverse fly and reverse pec deck (video above) are excellent choices for directly training the posterior deltoid. Both exercises involve moving the upper arm backward and away from the front of the body, placing significant demand on the rear delts.
These movements also involve muscles of the upper back, including the middle trapezius and rhomboids. That's not a disadvantage. Muscles rarely work completely in isolation, and training the posterior deltoids alongside the surrounding upper-back muscles can make these exercises a valuable addition to a balanced training program.
Reverse flys can be performed with dumbbells, cables, or resistance bands, while the reverse pec deck provides a stable machine alternative. Choose the variation that allows you to control the movement and feel the rear deltoids working without relying on excessive momentum.
Can Rows Build Your Rear Delts?
Yes! Rows are primarily thought of as back exercises, but certain rowing variations can also provide an effective workout for the posterior deltoids. Franke et al. (2015) found significant posterior deltoid activation during seated-row variations, making rows a useful compound exercise for training both the back and rear shoulders.
Elbow position can help change which muscles receive the greatest emphasis. When performing a row with your elbows closer to your sides, shoulder extension plays a larger role and the latissimus dorsi contributes heavily to the movement. Allowing the elbows to move farther away from the torso increases horizontal shoulder abduction, which can place greater emphasis on the posterior deltoids and muscles of the upper back.
This doesn't mean you need to choose one rowing technique over the other. A lower row with the elbows closer to your body is an excellent exercise for your lats, while a higher or wider row can be used when you want to place more emphasis on the posterior deltoids and upper back. Both variations can have a place in a well-designed resistance-training program.
How Many Sets and Reps for Shoulders?
There isn't one perfect repetition range for building your shoulders. Muscle growth can occur across a variety of repetition ranges as long as the resistance is challenging and your sets are performed with sufficient effort. Heavier compound exercises like shoulder presses and upright rows may be more comfortable with moderate repetitions, while isolation exercises like lateral raises and reverse flys often work well with moderate to higher repetitions.
Instead of choosing a weight simply because it allows you to reach a predetermined number of repetitions, focus on gradually increasing the challenge over time. You can add resistance, perform more repetitions with the same resistance, improve your technique, or increase your training volume as your shoulders become stronger.
Sample Shoulder Workout
There are many ways to organize a shoulder workout depending on your goals, experience, and the other exercises in your training program. Here's one simple example that targets all three heads of the deltoid:
- Shoulder Press: 3 sets of 6-10 repetitions
- Dumbbell or Cable Lateral Raise: 3 sets of 10-15 repetitions
- Reverse Pec Deck or Reverse Fly: 3 sets of 10-15 repetitions
- Upright Row: 2 sets of 8-12 repetitions (optional)
A front raise can also be added if you want additional direct work for the anterior deltoid. However, remember that the front delts are already involved in shoulder presses and many chest exercises, so additional isolation work may not be necessary for everyone.
Of course, your workouts are only part of the muscle-building equation. If your goal is to build bigger shoulders, make sure your diet provides enough calories and protein to support muscle growth and recovery.
How Often Should You Train Shoulders?
You don't necessarily need a separate shoulder day to build strong deltoids. Shoulder exercises can be included throughout your weekly training program. For example, you might train your anterior deltoids along with chest exercises, include lateral raises on an upper-body or push day, and train your posterior deltoids along with your back exercises.
You can also train all three heads together during a dedicated shoulder workout. The best schedule depends on your total weekly training volume, exercise selection, recovery, and personal goals. Remember that pressing and pulling exercises performed for other muscle groups can also contribute to your overall shoulder workload.
Don't forget about recovery. Your muscles need time to recover and adapt between challenging workouts. Plan your weekly training so you're not repeatedly exhausting the same muscles without adequate recovery, and remember to include rest days when needed.
Sources:
Campos, Yuri A C et al. “Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.” Journal of human kinetics vol. 75 5-14. 31 Oct. 2020, doi:10.2478/hukin-2020-0033
Coratella, Giuseppe et al. “An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders.” International journal of environmental research and public health vol. 17,17 6015. 19 Aug. 2020, doi:10.3390/ijerph17176015
Franke, R De Azevedo et al. “Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises.” The Journal of sports medicine and physical fitness vol. 55,7-8 (2015): 714-21.
Kurtoglu, Ahmet et al. “Investigation of Deltoid Muscle Activation From Different Angles in Body Building Athletes.” Sisli Etfal Hastanesi tip bulteni vol. 57,3 410-415. 29 Sep. 2023, doi:10.14744/SEMB.2023.09522