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.
1. Ashley Greene
Twilight star, Ashley Green, devotes over 20 minutes gym time to deltoid workouts. She is a devoted Tracy Anderson Method follower and loves dumbbell and resistance-band exercises to tone her deltoids.
Somalian fashion model, Iman, has incredible female delts.
3. Eva Herzigova
Eva shows her little boy what real strength looks like.
4. Miranda Kerr
Miranda stays bikini body ready by doing at least 10 minutes of planks every day.
5. Heidi Klum
Heidi has graced the cover of many magazines, like Shape and Marie Claire.
6. Abbey Weitzeil
Olympic swimmer Abby Weitzeil does the best deltoid workout everyday — swimming! She needs strong shoulders to continue to set records in the pool.
7. Serena Williams
This beautiful woman certainly has some muscles. And the tennis titles to match them!
8. Dara Torres
Five-time Olympic swimmer, Dara Torres, knows the importance of deltoid workouts and a strong core.
9. Jessica Alba
Jessica Alba keeps her deltoids and shoulders toned with the help of her kettlebell loving cousin.
Tom is helping Gisele keep her shoulders in throwing conditions.
11. Cassey Ho
Blogilates founder, Cassey Ho, helps thousands of women around the world get fit and healthy.
12. Kayla Itsines
Never mind those abs, look at those shoulders and arms! Damn girl!
13. Tamra Judge
Real Housewives of Orange Country star, Tamra Judge, recently competed in her first fitness competition at nearly 50 years old and rocked it with those female delts. She incorporated a military diet for those results.
14. Marie Purvis
This Nike Master Trainer’s motto is “life is dynamic, train for it.” We couldn’t agree more!
15. Jessica Biel
Strong shoulders lets you do things like headstands and multitask!
16. Caitlin Turner
Yoga done around the world does make your deltoids stronger. Just look at Caitlin!
17. Lady Gaga
Rocking the best outfit anyone gave her – her skin.
18. Amanda Bisk
Australian personal trainer and pole vaulter, Amanda Bisk, believes in getting outside and moving. Just don’t forget your training buddy!
19. Michelle Obama
We are sure going to miss the First Lady’s arms and shoulders in the White House.
20. Sarah Jessica Parker
This lady might have the best shoe closet in Manhattan, but we think she has the best arms and shoulders in NYC.
The original Material Girl basically invented female delts and loves staying fit with yoga.
22. Hannah Bronfman
DJ-turned-fitness-lover, Hannah Bronfman, shares her fitness secrets and favorite deltoid workouts with her 336,000 followers on Instagram daily.
23. Miley Cyrus
Miley lives by ashtanga yoga. Can you teach us that?
24. Kirsty Godso
Boxing and basketball help keep this Nike Master Trainer fit in New Zealand.
25. Misty Copeland
She might not dance with her deltoids, but they are still strong and toned.
26. Jennifer Lopez
J. Lo just has a slamming body. It must be all that dancing.
27. Natalie Uhling
This Under Armour athlete stays fit with her NUFit workouts.
28. Jessie Delgado
Instagram famous for her booty and perfect legs, but known for sharing heaps of fitness tips to her followers.
29. Blake Lively
Sometimes you just need to hide from tough workouts, but we all know that Blake overcomes her fear.
30. Heidi Powell
Former gymnast and current personal trainer, Heidi knows exactly what the best deltoid workout looks like! She helps thousands of people with their fitness and nutrition every year.