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Deltoid Strengthening Exercises

Exercises > Strengthening (Muscles) > Deltoid Strengthening Exercises

 

The following deltoid strengthening exercises are designed to improve the strength of the deltoid muscles (figure 1). You should discuss the suitability of these deltoid exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Deltoid Anatomy

Figure 1 Deltoid Anatomy

Begin with the basic deltoid strengthening exercise. Once this is too easy, progress to the intermediate deltoid strengthening exercises and eventually the advanced deltoid exercises.

Deltoid Strengthening Basic Deltoid Exercise

To begin with the following basic deltoid strengthening exercise should be performed 2 - 3 times per day provided it does not cause or increase pain. As your deltoid strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.

Static Deltoid Contraction 

Begin this deltoid strengthening exercise standing next to a wall with your back and elbow straight as demonstrated (figure 2). Gently push your arm to the side against the wall as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times on each side provided it is pain free.

Deltoid Exercises - Static Deltoid Contraction

Figure 2 Static Deltoid Contraction (left arm)

Deltoid Strengthening Intermediate Deltoid Exercises

The following intermediate deltoid strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your deltoid strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the deltoid exercises provided they do not cause or increase pain.

Resistance Band Forward Raises 

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Slowly raise your arm to the level of your shoulder, keeping your arm and back straight as demonstrated (figure 3). Then slowly lower back down. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Deltoid Exercises - Resistance Band Forward Raises

Figure 3 Resistance Band Forward Raises (right side)

Resistance Band Side Raises

Begin this exercise standing with your back straight, holding a resistance band as demonstrated (figure 4). Slowly raise your arm to the side, level with your shoulder, keeping your arm and back straight as demonstrated. Then slowly lower back down. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Deltoid Exercises - Resistance Band Side Raises

Figure 4 Resistance Band Side Raises (left side)

Resistance Band Pull Backs  

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Keeping your elbow and back straight, slowly take your arm to the side as demonstrated (figure 5). Then slowly return back to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Deltoid Exercises - Resistance Band Pull Backs

Figure 5 Resistance Band Pull Backs (left side)

 

Deltoid Strengthening Advanced Deltoid Exercises

For advanced exercises that are designed to improve your deltoid strength and are vital for optimal deltoid conditioning 'Become a Member'

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Physiotherapy Products for Deltoid Exercises & Rehabilitation

To purchase physiotherapy products to assist with deltoid exercises and rehabilitation, click on one of the above links or visit the PhysioAdvisor Shop.

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