Muscle Sport Magazine

Build Better Shoulders By Balancing Front and Rear Deltoid Exercises

Shoulder workouts are not the easiest ones. Neither it is easy to build perfectly balanced shoulders. While some people have great big shoulders, they are not proportional. Not only a balanced shoulder looks good, but it also helps to avoid any injury to the muscles.


Shoulder workouts primarily include exercises for rear deltoids and front deltoids. The deltoids are triangular-shaped muscles in the front and rear of the shoulder. These muscles are responsible for the rotation of arms.


People often focus on one of the two deltoid muscles following an unbalanced shoulder workout. Both the deltoid muscles are affected by different workout routines. The posterior deltoid muscle makes the shoulder strong and carries out the external rotation. The anterior deltoid is mainly responsible for flexibility and internal rotation.


Here are the best ways to build nice shoulders by balancing front and rear deltoid workouts. You can also check this link along with the exercises given below to find ways in which you can build delts:



Best exercises for posterior deltoids


The rear deltoid is comparatively smaller compared to the front deltoid muscle. However, it is an important muscle in the body that enhances the stability of the shoulder. Also, posterior deltoids prevent the body from back injuries. Here are a few exercises to build big and strong rear deltoids.


  • Barbell high row: This exercise is great for rear-delts and biceps. It is performed by placing a wide grip on a barbell while standing. You must hinge at hips and bend your knees slightly. As you lift the weight, keep your elbows tight. Ensure that your elbows are perpendicular to the ground. Perform 3 sets of 8-12 reps for effective results.


  • Dumbbell incline row: This exercise helps to grow the rear delt bigger and stronger. It is also beneficial for the upper back area. Adjust the bench at 30 degrees and place your chest against the back of the bench.


Take dumbbells in both hands while palms facing each other. Keep your elbows tucked in while lifting the weight near your body. Perform 3 sets of 6-12 reps, gradually increase the weight of dumbbells.


  • Cable machine high pull: This exercise is multi-functional and serves well for rear deltoids. It helps to build stronger muscles. To begin with, you need to set the cable a little higher than your shoulders.


Grasp the ball of the cable and slowly bend your hand to bring it down behind your body. Ensure that your arm is angled at 45 degrees whilst being placed behind the body. Rotate and repeat it with the other arm. Keep the elbows tight while exercising. Perform 3 sets of 15-20 reps.


  • Single-arm bent-over rows: This exercise is effective for growing biceps and delts. You need a dumbbell and a bench for it. Start by placing your left knee and left hand on the bench. The right leg extends behind a little for proper position.


Pick up a dumbbell in the right hand and pull it up towards your ribcage. Carefully take the weight down. Similarly, repeat it for the rear delts of the other arm. Perform 3 sets of 8-12 reps. It is optional to increase the weight in set 2 and 3.



Best exercises for anterior deltoids



Anterior deltoids are triangular-shaped muscles in the front of your shoulder. These are responsible for the rotation of the arm. Naturally, a lot of exercises help in building stronger front delts. There are a few workouts that primarily help grow your front delt bigger and stronger.


  • Arnold presses: This exercise can be performed while sitting or standing. To begin, you require to lift dumbbells with your wrist facing the chest area. Lift the weight vertically while rotating your wrist 180 degrees. While at the top, your wrists should be facing outwards. Bring the weights down slowly back to the initial position. Repeat 3 sets of 8-12 reps.


  • Upright rows: This exercise can be performed using a cable or a barbell or a dumbbell. To begin, you need to place your hands approx. 6 inches apart on the barbell or pick the cable/dumbbells.


Lift the weight upwards while keeping your core tight. Your palms should be facing downwards all the time. Lift the weight just below the chin and keep the elbows outwards. Bring the weight down slowly. Repeat 3 sets of 8-12 reps.


  • Front arm raise (cable): Start the exercise with placing your hands on the bar with palms facing downwards. Bend your elbows a little and lift the bar upwards to eye level. Slowly take the bar down while inhaling. Repeat 3 sets of 12-15 reps. This workout is ideal for beginners.


  • Military press: This exercise can be done using both a barbell or a dumbbell while sitting or standing. However, you should keep your back straight throughout this routine. To begin, place a wide grip on the barbell or lift dumbbells in both hands.


Keep the core tight while lifting the weight vertically upwards till your arms are straights. Slowly bring the weight down to collarbone level and repeat. You can use a backrest to prevent any injury. Repeat 3 sets of 8-12 reps.


Incorporate these small exercises into your shoulder workout and you will see the results in no time.

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