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There are two
basic kinds of exercises to build the deltoids muscles - straight arms
raises and presses.
Raises
involve lifting your extended arm upward in a wide arc, which better
isolates the heads. You need to do raises to the front, to the side, and
to the rear. When you do raises, you do not involve the triceps, but
almost completely isolate the various heads of the deltoids. However,
because you are isolating the deltoids muscles, you cannot lift as much
weight as with pressing movements, because you keep your arm virtually
straight throughout the deltoids workout.
In shoulder
presses, you begin with your arms bent, the weight about shoulder
height, and lift the barbell or dumbbells straight up over your head.
Because you are straightening your arms as well as lifting upward,
presses involve both the deltoids and the triceps. You can vary the
stress on your shoulders to a slight degree to direct it toward the
different deltoid heads by doing different kinds of presses - to the
front or rear, using a dumbbells, barbells, or various machines.
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