The Best Exercises For Bigger Delts

male in blue shirt that shows shoulder and deltoid muscle

Want to have bigger delts? Of course, you do! Who wouldn't? But maybe you have been training your delts religiously for months now and yet; it seems like you are not making any progress. It seems that your dream delts are impossible to achieve and you are so close to giving up your shoulder day.

Before you do, we want you to take a look at your situation in a different light. Maybe you are committing a few mistakes on your shoulder workout? Maybe you are performing too many exercises? Maybe you are focusing too much on a certain part of your shoulder that you tend to neglect the other equally important parts?

The key here is to choose your exercises wisely. You need exercises that will engage all the needed muscles so you can start building your shoulder as a whole. With that in mind, here are a few exercises that are recommended for people who wish to achieve bigger delts:

1. Cable Front Raise

How to Do:

Stand with feet shoulder width apart. Position yourself sideways to a low cable pulley and use the hand located opposite the pulley to hold the D-handle. Place the free arm on your hips. Keep your abdominal muscles tight, hold your chest up, the shoulders back then raise the cable to your side by creating a wide arc. Your elbows and hands should be moving together at the same angle. Once your arm is just above your shoulder level, hold the pose for a moment. Contract your delts. In a slow manner, lower your arm following the same path. Stop when the weight stack is almost on the floor. Do 10 reps of this exercise on one side then do the same on the other.

2. Push Press

This targets the anterior and middle delts. The best thing about this exercise is that it is a compound exercise as it works out your shoulders, arms, and legs. But be sure to start with lighter loads if you are new to this exercise.

How to Do:

Stand behind a barbell on the floor with feet hip-width apart. Slowly grab the barbell and hold it with an overhand grip. Bring this closer to your chest while keeping your palms up, upper arms parallel to the floor and your elbows pointed forward. Once you are already in a standing position, slowly lower your hips and bend the knees as if you are doing a quarter of a squat. Recoil then explosively stand up by using your leg muscles. As you do so, extend your arms then perform a full elbow extension to bring the barbell overhead. Hold this pose for a moment then slowly go back to starting position.

3. Band Face Pull

It may seem funny at first, but this exercise is useful in growing your rear delts which are often neglected in other shoulder exercises. This exercise is recommended as the primer for upper body day or a burner at the end of your shoulder day.

How to Do:

Tie a band with moderate resistance on a fixed pole or a squat rock pole. Using both hands, grab the band with your palms facing each other. Go on a split stance. Pull your arms to your back but keep your elbows above shoulder level. Hold the position for a few seconds. Slowly return to original position.

4. Dumbbell Push Press

The best thing about this exercise is that you can go heavy as it has a low risk of injury. Plus, it is explosive so you can give your muscles maximum potential for growth.

How to Do:

Stand with feet shoulder width apart. Hold a pair of dumbbell in each hand. Bend arms with palms facing each other. Bend your knees a bit. Slowly dip your knees then push up your legs explosively and raise the weights over your shoulders. Go back to original position.

The exercises mentioned above can help you achieve bigger and stronger delts. But since you are working on your shoulders and upper body, these exercises can put you at greater risk of injury. To avoid that, it is recommended that you carry out extra precautions like wearing proper gym attire, practicing proper form, using a shoulder brace and avoid lifting loads that are too heavy for you.

Author Bio:

author Emily Brathen

Emily is founder of, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

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