Understanding a Deltoid Workout

Deltoid workouts are getting very popular these days and gaining a quick standing in modern gyms. But do you know what deltoids are? They are the largest muscles found in our shoulders and their essential function is to enable the arm and the shoulder joints to move in different movements. The important role of deltoid muscles in a human body is that they are needed for maintaining of posture, lifting the arms overhead, carrying of objects and even carrying out of daily tasks including driving.

Thus, it becomes essential to keep these muscles fit and in great shape and can be achieved by focusing on a training schedule that focuses on it. This article shares a few examples of exercises to keep the deltoids in great shape and one would need a set of dumbbells and pull up bar to perform these exercises.

Lateral Dumbbell Raises

One has to be very careful, when selecting weights for this exercise. The weights should be so selected that an individual is able to perform a minimum of 8-12 lifts in one set without feeling much joint strain or stress. As the optimum set aimed at for the exercise are 2-3, therefore, it is recommended to choose not too heavy weights. To do the exercise, stand straight with one dumbbell in each hand. Now, the movement of the arm id out to the side while maintaining a slight bend in the elbow. The arms should not be locked in a straight position. The weights are to be raised but the level should not be higher than the shoulders.

Benefits of Lateral Dumbbell raises exercises

This exercise involves the use of several muscles and during the exercise along with middle deltoids, even the supraspinatus is also activated. This exercise can also be done with variations like performing it in sitting position and on laying down on a bench.

Standing Shoulder Press

This exercise can be performed with use of gym equipments like either dumbbells or a barbell. The posture in this exercise involves, standing up straight with feet placed apart in shoulder width. Then, with bending of your knees slightly, you have to lift your elbows up by your sides and have them in alignment with your shoulders. In a correct posture and position in the exercise, the elbows and shoulders form a straight line. After standing in the correct position, you have to turn your palms forward in order to make an arc like motion, with the dumbbells or the barbell in your hands, straighten your arms to lift the weights above the level of your head. Then, you have to lower your elbows to come in alignment with your shoulders. This movement is to be repeated for 12-15 reps. It is vital to keep a check on maintaining the form and posture in this exercise as in case the arms are being swayed or in exercise, you feel as if your arms are swinging, then the deltoid muscles are not being worked out and would fail the purpose. Thus, it is best to use a lighter weight.

Pull-ups

The third exercise which can really help in exercising and strengthening the deltoid muscles, is in the form of pull-ups. The exercise equipment needed for this is a pull up bar. For the exercise, you have to grip the bar with straight arms that are placed shoulder width apart on the bar. Then you have to pull yourself up, by pulling the elbows towards the floor. You have to keep pulling the elbows downwards, till you are able to posit your chin above the bar, it should pass the bar. Then, making your arms straight, lower your body downwards and return to the original position.

Maintaining a variety with your workouts helps you to stay motivated and brings results. To prop up your gym with the right equipment, you can look for crossfit gear online.

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