Muscle anatomy · Deltoid — anterior, lateral & posterior heads

Shoulders anatomy

The deltoid wraps the shoulder in three heads that face front, side and back. Rounded, balanced shoulders come from giving each head its own movement rather than pressing alone, which mostly hits the front.

Jump to: Front (anterior) deltoid · Side (lateral) deltoid · Rear (posterior) deltoid

Front (anterior) deltoid

Lifts the arm forward and helps every press. It already gets plenty of work from chest pressing, so it needs the least direct volume.

Barbell Standing Close Grip Military Press

The Barbell Standing Close Grip Military Press primarily targets the anterior (front) deltoids, which are the front muscles of the shoulders.

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press primarily targets the anterior (front) and middle deltoids of the shoulders.

Lever Seated Shoulder Press

The Lever Seated Shoulder Press primarily targets the anterior (front) and middle deltoid muscles of the shoulders.

Dumbbell Front Raise

The Dumbbell Front Raise is an exercise that primarily targets the anterior (front) deltoid muscle of the shoulders.

Side (lateral) deltoid

Lifts the arm out to the side and creates shoulder width. Lateral raises and upright rows with the elbows leading train it best.

Lever Seated Shoulder Press

The Lever Seated Shoulder Press primarily targets the anterior (front) and middle deltoid muscles of the shoulders.

Dumbbell Lateral Raise shoulder

The Dumbbell Lateral Raise is an exercise primarily targeting the middle deltoid muscle of the shoulder.

Barbell Upright Row shoulder

The Barbell Upright Row primarily targets the muscles of the shoulders, specifically the anterior (front) and middle deltoids.

Cable One Arm Lateral Raise

The Cable One Arm Lateral Raise is an exercise primarily targeting the lateral (side) deltoid, which is part of the middle portion of the shoulder muscles.

Rear (posterior) deltoid

Pulls the arm back and out. Reverse flyes and face pulls; the head most people under-train, and the one that fixes rounded posture.

Dumbbell Rear Lateral Raise

The Dumbbell Rear Lateral Raise primarily targets the posterior (rear) deltoid muscles of the shoulders.

Dumbbell Rear Fly

The Dumbbell Rear Fly is an exercise that primarily targets the posterior deltoid muscle of the shoulders.

Cable Cross over Revers Fly

The "Cable Crossover Reverse Fly" is primarily a posterior (rear) shoulder exercise.

Cable Rear Delt Row with rope

The Cable Rear Delt Row with rope is primarily a posterior (rear) shoulder exercise.

Shoulders — common questions

Why are my shoulders not getting wider? Width comes from the side head, and pressing barely trains it. Add 2–3 sets of lateral raises two or three times a week, lighter than you think, with a controlled lower.

Do I need overhead pressing? It is the most efficient front-head and strength builder, but people with shoulder pain can build all three heads with raises, upright rows and reverse flyes.

How do I protect the shoulder joint? Balance pushing with pulling, train the rear head, keep the elbows slightly in front of the body when pressing, and warm up rotation before heavy sets.

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