• Paul Anderton

Exercise Form - Delts

If you aren't stressing the muscle, you're wasting your time

Delt (shoulder) exercise guide


Medial (side) delts Posterior (rear) delts Anterior (front) delts


Medial (Side) Delt Exercises


Delt DB Lateral raise

Tips:

  • Slight bend in elbows

  • Palms facing in to quads

  • Slight lean forward at your hips

  • Use your delts to steadily raise the DB

  • Keep palms facing down

  • Stop at the "T" position (don't go too high)

  • Lower the DB with your delts (don't let them drop)

  • Stop outside the quads (don't bring the DB together - use delts to CONTROL the DB


Delt cable laterala raise

Tips:

  • Set the cable at knee height (note the image is wrong)

  • start with your hand outside your quad - palm facing in to quad

  • raise the arm out to the side, just short of the "T" position

  • Lower the cable and stop outside the quad (not the image is wrong - he is l losing the load)

  • Stop outside the quads (don't bring the DB together - use delts to CONTROL the DB


Delt lateral raise - machine

Tips:

  • IMPORTANT

  • Adjust the seat so your shoulders in line with the pivot of the machine - do a test run with no weight to ensure the pads do not roll up your arms)

  • gradually lift the pads out to the side, up to the "T" position (note he is going a bit high in the image - it can hurt the sub-acromial bursa and/or supraspinatus)

  • Lower the pads - CONTROL them with your delts and stop just outside your body



Anterior (Front) Delts


Delt Front raise - cable

Tips:












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