You’re probably not thinking about summer at the moment, but it’s just around the corner. That means summer dresses, tank tops, and swimsuits. Do you know what looks good in those? Strong, toned deltoids!
Perfect Female Deltoids: Exercise Motivation and Inspiration
The deltoid muscle is responsible for moving the arm away from the body. You’ll commonly hear people break the deltoids into three parts: anterior, middle, and posterior deltoid. Each part of the deltoid muscle is responsible for a slightly different arm movement. For example, the anterior (front) deltoid works with your pectorals, lats, and subscapularis muscles to rotate your arm so your thumbs turn in towards the center of your body.
The shoulders play an important role in upper body movement. But, they are also have an intricate design with lots of ligaments and smaller support muscles. Focusing on strengthening your shoulders, especially the deltoids, will not only make you strong, but you’ll look great it your favorite strapless summer dress.
Best Workouts for Women: Good Routines, Great Results
Strong shoulders can be created a variety of ways. Did you watch any of the swimming events in Rio? Those girls had rocking shoulders. Swimming is a great low-impact sport that works your whole body from your heart to core to your deltoids. It’s a great way to get your cardio in while strengthening your core and building amazing female delts.
If you’re not a fan of chlorine, resistance training is another effective way to work your deltoids. Alternatively, yoga is a great deltoid workout option, too.
How to Get the Perfect Deltoids
The best deltoid workout involves weight lifting. Since the shoulder joint is intricate, it is important to start conservatively with dumbbell size. Once you have mastered technique, it’s time to start lifting heavier. Lifting heavy weights for less repetitions will help build deltoid muscle size. Don’t worry, you won’t turn into Arnold Schwarzenegger any time soon. Women don’t have enough testosterone to get big and bulky.
Exercises to Get a Beautiful, Toned Deltoids
Seated Dumbbell Press
The seated dumbbell press is a classic deltoid exercise, known for sculpting amazing female delts. Start in a seated position on a flat bench with your feet flat on the floor in front of you. Sit up tall, engage your core, and keep your back straight. Hold a dumbbell in each hand at ear level. Your palms should face forward. Press the dumbbells over your head until your arms are nearly straight. Slowly return the dumbbells back to ear level and repeat.
Trainer Tip: Do not lock your elbows in the top position.
Front Dumbbell Raises
All deltoid workouts should include some kind of deltoids isolation move such as the front dumbbell raise. Stand with your feet hip-width apart and knees soft. Hold your dumbbells slightly in front of your hips with your knuckles pointing forward. Slowly raise the dumbbells to shoulder height, keeping your arms straight. Slowly lower the dumbbells back towards your hips.
Trainer Tip: Your muscles are still working as they lower the weight back to the starting position. It is important not to just drop the weight.
Dumbbell Lateral Raises
The lateral raise is an effective deltoid exercise used to give you a nice rounded shoulder appearance. Stand with your feet hip-width apart with a dumbbell in each hand by your side. Raise your arms out to the side while maintaining a slight bend in your elbow. Raise each dumbbell to shoulder height and slowly lower back to the start position.
Trainer Tip: It is important to start with a lighter weight to ensure you maintain perfect form throughout all your reps.