Exercises For Deltoids

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Best 12 Exercises For Deltoids

by Valerie Zeller Valerie Zeller

Bicycle Crunches
Bicycle Crunches
Bicycle Crunches

Bicycle Crunch

Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.

How to do Bicycle Crunches

  • Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.

  • Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.

  • Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.

  • Twist to the other foot, turning toward the opposing leg as it pulls back towards you.

Downward Dog
Downward Dog
Downward Dog

Downward Dog

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How to do Downward Dog

  • Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

Overhead Press
Overhead Press
Overhead Press

Overhead Pres

Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Side Plank
Side Plank
Side Plank

Side Plank

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

How to do Side Plank

  • Start in plank pose, making sure your hands are balanced over your wrists. The elbows, thighs and knees will coordinate.

  • Move your weight to your right hip, then lower all feet on the right foot. Flex the knees until your feet are flat so it feels like you're balancing on the cement. You may stack your feet for balancing practice, or spread your feet to concentrate on the heart.

  • Raise your inner hip to the ceiling to join the inner oblique. Lift your body upward and away from the surface, holding your body in a straight line. Extend your non-supporting arm in accordance with your arms.

  • Place your arm above, palm face back. Be mindful of the body's balance.

  • Turn sides and repeat.

Warrior Pose 3
Warrior Pose 3
Warrior Pose 3

Warrior Pose 3

Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.

How to do Warrior Pose 3

  • Start this pose in the Warrior 1 position with your right leg in front of your body, toes faced forward and your left leg extending behind you.

  • Hold you arms stretched into the sky with your stomach close and shoulder blades loose.

  • Take a deep breath in and on your exhale fold your body over your front side, dropping your ribs into your close.

  • Straight out your right leg and raise up with your left leg so that it is level with the surface, eyes facing forward and forward.

  • For your legs, hold them stretched out front throughout this posture over your shoulders, straight out in front of your chest.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Jumping Jacks
Jumping Jacks
Jumping Jacks

Jumping Jack

Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires no equipment to do.

How to do Jumping Jacks

  • Walk erect with your feet aligned with your palms by your backs.

  • Quickly lift your arms over your head while throwing your foot out on the sides. Immediately reverse the movement to jump back to the standing position.

Tricep Dip
Tricep Dip
Tricep Dip

Tricep Dip

Tricep Dip is a bodyweight exercise that works your triceps, deltoids, glutes and pecs and is a great easy move. When done correctly, it can effectively target your arms, buttocks, chest, legs, lower body, shoulders, upper body and upper chest. It requires no equipment to do.

Barbell Power Clean
Barbell Power Clean
Barbell Power Clean

Barbell Power Clean

Barbell Power Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

11. Hundred

Hundred
Hundred

Hundred

Hundred is a bodyweight exercise that works your abs, deltoids, lower abs and upper abs and is a great basic move. When done correctly, it can effectively target your core, shoulders, upper body and waist. It requires no equipment to do.

How to do Hundred

  • Start out with your back on the ground with your knees bent at a 45 degree angle, holding your feet flat on the floor and thighs attached.

  • Place your arms at the thighs with hands flat on the floor with a small curve in the elbows.

  • Flex your upper body upward, allowing your head and neck roll back off of the board, pulling up your arms.

  • Once in place, lift your arms off of the floor and hold them at level with your hands.

  • Keeping your abs flexed, push your arms up and down quickly but in a smooth motion.

  • Repeat with as many reps and sets as needed.

12. Push-Ups

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Looking for more?

Check out these 550 exercises which target your shoulders, upper body, lower body, legs and core. Most of them require either no equipment or mat, barbell, weight machine or pull-up bar and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for deltoids are there?

Now we have 550 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, abs, hamstrings, quadriceps and triceps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.