Best Deltoid Exercises For Women

deltoid exercises

Have you heard about deltoid exercises or workouts? If not, you have come to the right place.

The deltoid muscle is located on the shoulder, and it consists of three heads- the front or anterior, side or middle, and rear or posterior deltoids. Shoulder exercises and workouts for women are extremely important to improve their shoulder function and range of motion.

In this post, we will learn all about different types of deltoid muscle workouts and how to do them.. Let’s get going.

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The Best Deltoid Exercises

According to a research study of ACE(American Council on Exercise), shoulders or deltoids are one of the important muscles that we use every day. Deltoids are important to essential work on lifting, pulling, and pushing every day. These are also important to make a woman look strong and give the illusion of a small waist.

Researchers found that the most attention should be given to anterior deltoids during shoulder workouts for women. However, it is also essential to focus on posterior and medial deltoid workouts to create a balanced look.

 These are the top shoulder or deltoid exercises for women and their results:

  • Anterior deltoid —dumbbell shoulder press works the best for maximum muscle activation as compared to any other strengthening exercise. 
  • Medial deltoid — 45-degree incline row along with bent arm lateral raise induces maximum muscle engagement. 
  • Posterior deltoid — 45-degree incline and lateral raise provides the best muscle activation for the back shoulder.

According to researchers, it is best to avoid upright rows because the gains in this exercise fall at the lower end of the spectrum. You should start by targeting shoulder workouts with movements that target posterior deltoids because they are the weakest of all three. Then you can follow up with a strengthening exercise to make a stronger anterior deltoid.

How to Do Shoulder Deltoid Exercises for Women?

If you are new to workouts or shoulder workouts, you can start with the below-mentioned exercises to build shoulder strength gradually for sports performance, improving aesthetic appearance, and injury prevention.

Move 1: Dumbbell Shoulder Press

  • Set the incline bench to 90 degrees.
  • Grab dumbbells and sit back on back on a bench with feet on the floor. 
  • Move dumbbells to shoulder level with your palms facing in front.
  • Push dumbbells above the head and keep them parallel. Make sure to bend the elbows slightly. 
  • Come back to the starting position and keep dumbbells to shoulder level.
  • Do minimum 10-15 reps.


If you face a problem in doping with both arms, you can switch to using one arm at a time instead.

Move 2: 45-Degree Incline Row

  • Set the weight bench to a 45-degree angle.
  • Grab dumbbells in each hand.
  • Lie on the bench facing down and let the arms hang at your sides.
  • Raise elbows to the ceiling and squeeze shoulder blades together. Make sure to point the hands towards the floor. 
  • Hold the movement for 1 second.
  • Complete 12 to 15 reps.

Move 3: Seated Bent-Arm Lateral Raise

  • Sit on a bench holding a dumbbell in each hand.
  • Hang the arms to your sides.
  • Bend the elbows in a way that the forearms are parallel with the floor.
  • Raise arms sideways until they are above shoulder level.
  • Keep the palms facing downwards and maintain the angle with your elbows. Hold in this position for 1 second.
  • Repeat about 12 to 15 reps in this one.

Move 4: Seated Rear Lateral Raise

  • Sit on bench edge
  • Hold dumbbells in both hands and arms hanging at sides.
  • Lean forward to make your chest touch the thighs
  • Bend elbows and swing dumbbells beneath thighs.
  • Keep the elbows bent and raise the dumbbell sideways until elbows point towards the ceiling.
  • Return back to your starting position.
  • Repeat 10-15 reps.

Move 5: Front Raises

  • Stand while keeping them hip-width apart and dumbbells in each hand.
  • Move hands in front of your thighs.
  • Raise a left hand in a forward motion to bring slightly above shoulder level.
  • Switch with another arm. Repeat this for a total of 2 sets and 30 reps.

Safety Tips for Resistance Training

According to the National Institute of Health, it is important to follow proper forms when practicing resistance training to minimize any chances of injury. If you had any back surgery, you could also talk to a medical professional to determine whether it is safe for you to practice deltoid exercises and workouts. 

Safety tips for maintaining proper form include the following:

  • Do not forget to maintain your breathing pattern. You need to breathe out when lifting and breathe in when you lower or release the weights.
  • Always use smooth motions when lifting weights. Avoid jerking the wights up and down.
  • Keep your arms slightly bent and avoid locking your joints. Joint locking can cause a lack of support the body requires.
  • Always hold the end position for at least one second before you lower weights.
  • Do not stress your muscles by doing too much. Follow a steady rate and slowly progress to minimize the chances of injury. 
  • Listen to your body’s indications. If you feel dizzy, tired stop immediately.
  • Deltoid exercises are meant to cause shoulder pain. If you think the movements are causing pain, avoid doing those exercises. Lower the weights.
  • Always remember to do warm-up and cool-down exercises before and after the workout.

Final Words:

Like any other body part, deltoid or shoulder exercises and workouts for women are extremely important. We have covered everything in this post. You can follow these exercise routines and also make sure to follow the precautions.

If you like this post, do not forget to leave a comment down below, sharing your reviews and suggestions. 


Hey There! I am A Makeup Artist turned into a Content writer. Intrigued by the world of digital marketing, I am currently working as an SEO Content Writer. Being a fashion enthusiast I enjoy writing blogs on Beauty, Fashion and Fitness Trends.