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Date posted 01 Sep 2021

Following our Shoulder lateral raise challenge in August, we have chosen the deltoid muscles. The Deltoid muscle is a large triangular shaped muscle which lies over the glenohumeral joint and which gives the shoulder its rounded contour. 


An important function of the deltoid is the prevention of subluxation or even dislocation of the head of the humerus, particularly when carrying a load. The deltoid is the prime mover of shoulder abduction. It is used in various activities throughout our normal day-to-day such hence why it is important to have strong shoulders! 


All heads of the humerus (shoulder) work together to produce abduction of the shoulder joint.

The deltoid divides into three distinct parts: anterior,lateral and posterior. When all these parts contract simultaneously the deltoid will assist in abducting (raising or moving away from the body) the arm past 15 degrees up to 100 degrees. 


Standing/Seated Shoulder press (either barbell or dumbbell) -can also be done unilaterally-one arm at a time-

Lateral shoulder raises

Rear delt fly

Front raise (barbell, dumbbell or plate) 


Planks (walking planks as a more advanced alternative or plank with shoulder taps for a slight progressive form of the exercises) 

For more information on exercises and how to implement this into your next workout please speak to one of our staff members in the centre.