Training your delts is a vital part of strengthening and framing your shoulders. Whether you are a workout pro or designing your first training plan, the workouts below will help you meet your fitness goals.
weighted round arm
To perform the Weighted Round Arm exercise, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a weight in each hand, with your palms facing inward towards your body.
2. Slowly lift the weights out to your sides, keeping your arms slightly bent at the elbows. Continue lifting until your arms are parallel to the floor. This is your starting position.
3. From this position, slowly move your arms in a circular motion, as if you were trying to draw a large circle in the air with each hand. Keep your arms at shoulder height throughout the movement.
4. Complete the circle by bringing your arms back to the starting position. This is one repetition.
5. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Choose a weight that is challenging but allows you to maintain good form. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.
weighted kneeling step with swing
To perform the weighted kneeling step with swing, you will need a pair of dumbbells or kettlebells.
1. Start by kneeling on the floor with your knees hip-width apart. Hold a weight in each hand with your arms fully extended by your sides, palms facing inwards. This is your starting position.
2. Slowly step forward with your right foot, placing it flat on the floor in front of you. As you do this, swing your arms forward and up until they are parallel with the floor, keeping a slight bend in your elbows. The weights should be in line with your shoulders.
3. Hold this position for a moment, then slowly lower your arms back down to your sides as you return your right foot to the kneeling position.
4. Repeat the movement with your left foot, stepping forward and swinging your arms up in front of you.
5. Continue alternating sides for the desired number of reps, ensuring to keep your core engaged and your back straight throughout the exercise.
Remember to use a weight that is challenging but allows you to maintain proper form. This exercise targets the deltoid muscles in your shoulders, but also works your core and lower body.
weighted front raise
To perform the weighted front raise, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a weight in each hand with your palms facing towards your body. This is your starting position.
2. Keeping your back straight and your core engaged, slowly lift the weights up in front of you. Your arms should be slightly bent at the elbows and the weights should be lifted to about shoulder height.
3. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.
4. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled, don't use your back or momentum to lift the weights. The focus should be on your delts doing the work. Adjust the weight as needed to ensure you can perform the exercise with proper form.
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