Shoulder Anatomy | 6 Exercises for Shoulder Size and Strength

The shoulder muscles consist of the Deltoids and the Rotator Cuff Group. The Deltoids are the muscles that can be seen on the outside of the body, whilst the Rotator Cuff Group is found within the shoulder joint itself, providing structural support and allowing the shoulder to perform many functions.

The shoulder joint itself can be considered as the most mobile joint on the human body. It allows for flexion, extension, abduction, adduction, rotation, and circumduction. Whilst this allows the shoulder to move in almost any range of motion, it also proves that the shoulder is especially susceptible to injury, if the muscles are not trained correctly and efficiently!

Deltoids | Anatomy & Functions

In terms of aesthetics and proportion on a physique, the Deltoids provide width to the upper body, and contribute to the ‘V-taper physique,’ of which many desire, due to the waist appearing smaller.

Not only do well-developed Deltoids look good, a strong and healthy Rotator Cuff Group can aid greatly in preventing injury

The Deltoids consists of 3 parts/heads:

1) The Anterior Deltoid

2) The Lateral Deltoid

3) The Posterior Deltoid

Whilst all 3 heads share the same insertion, they have different origin points.

The Anterior Deltoid

The Primary function of the Anterior Deltoid is shoulder flexion, i.e raising the arm upwards. This function is isolated in exercises such as the Dumbbell Front Raise.

The Anterior Deltoid is also involved in Transverse Adduction; meaning bringing the Humerus across the mid-line of the body. This also involves the Pectoralis Major muscle.

The Anterior Deltoids are heavily involved in Chest Pressing and Chest Fly exercises, i.e. Flat Bench Press, Incline Dumbbell Press, Dumbbell Chest Fly etc. This means that in most people, direct shoulder work may not be necessary to achieve sufficient development of the Anterior Deltoid!

Exercise #1)The Dumbbell Overhead Press & Barbell Overhead Press

These are 2 compounds exercises that target the Anterior Deltoid, as well as the Triceps. They both allow for heavy loads to be placed upon the muscles, and can aid greatly in overall pressing strength. These exercises can be a powerful tool to Powerlifters looking to increase their strength on the Bench Press.

However, when it comes to Bodybuilding, there are alternative exercises that isolate the Anterior Deltoid specifically, which may be important if the Anterior Deltoid is underdeveloped – although this is highly unlikely due to the involvement of the Anterior Deltoid muscle in Chest Pressing exercises.

Exercise #2)The Single-Arm/Normal Cable Front Raise

? Using a cable to perform this exercise instead of a Dumbbell allows for the constant tension being placed directly onto the Anterior Deltoid.

The Lateral Deltoid