Shoulders/Deltoids
Shoulders/Deltoids
The Shoulders/Deltoids are made up of the following 3 muscles:
- Anterior Deltoid
- Medial Deltoid
- Posterior Deltoid
All three deltoid muscles are responsible for abducting the shoulder.
The posterior deltoid also allows lateral rotation and horizontal extension of the shoulder.
The anterior deltoid also allows medial rotation and horizontal flexion of the shoulder.
The innervation for all three deltoid muscles come from the axillary nerve (C5-C6).
Barbell Frontal Raise
This is an exercise for the anterior deltoids (shoulders), traps and triceps.
- Stand with feet hip-width apart with hands over the barbell at shoulder-width.
- Keeping your body tall and still, raise your hands up to shoulder height keeping the arms straight.
- Lower the arms back down in a controlled manner and repeat for the desired reps or time.
Kettlebell (Double-Handed) Shoulder Press
This is a compound exercise for the shoulders, traps and triceps.
- Stand with feet hip-width apart.
- Hold the kettlebell at chest/sternum level with two hands, with thumbs through the middle and fingers round the outside of the horns.
- Press the kettlebell overhead whilst breathing out.
- Return the kettlebell to the starting position and then repeat for the desired reps/time.
Band One Arm Shoulder Press
This is an exercise for the shoulders, triceps and traps using the resistance band.
- Stand with one foot over the top of the resistance band as a single loop.
- Hold the resistance band in the middle of your palm with one hand.
- Hold your arm up at shoulder height to begin.
- Press your arm straight up, applying more and more force as you go upwards to counter the resistance of the band.
- Exhale as you press up and inhale as you come back down to the starting position.
- Repeat for the desired reps or time. Remember to complete both sides.
Kettlebell Bottoms Up
Shoulder Press
This is an advanced shoulder strength and stability exercise.
- Stand with feet hip-width apart and hold the kettlebell overhand with one arm.
- Hold the kettlebell close to your body with bell at the top and your arm flexed.
- Press the kettlebell overhead, keeping the wrist strong and your abdominals active to help stabilise the movement.
- Exhale as you press upwards. Return the kettlebell back down whilst stabilising and keeping control.
Commando with
2x Shoulder Taps
This is a tough combination for the shoulders, arms and core. 🔥
Try it on the knees if you struggle on your toes. 👍
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