Deltoids crown the shoulder girdle with a cap of muscle, they can be powerful and superbly developed. They consist of three parts, or heads – front, middle (or side), and back. The first two heads are very powerful, and the middle ones are noticeably weaker. Deltas are attached to the outer part of the lateral third of the clavicle, to the top of the acromial process and the outer edge of the back. They fit the shoulder joint in front, behind, on the side and are attached to the outer part of the middle of the humerus.

The anterior bundle lifts, adducts and rotates the shoulder. The middle one takes him away. Back – straightens, abducts the shoulder, and also turns it to the side. The delts are closely related to the trapezius in terms of strength and stabilization. Therefore, it is rather difficult to develop them without affecting the trapezoids.

The following exercises are provided with indications of which heads they are working on. Beginners should choose one general delt exercise, such as cleanups and presses, but more experienced ones will need one exercise for each bundle, four sets each.
1. Chest and press (side and front delts), eight reps

Place your feet at a distance of 35 cm from each other. Take the barbell with an overhand grip, the distance between the hands is the same as between the feet. Raise the bar to your shoulders and immediately press it over your head, bringing it back slightly at the top.
Return to starting position and repeat. This movement not only builds a mass of deltas, but also serves as an excellent warm-up for the entire shoulder girdle.
2. Barbell Rows (Side Delts), eight reps

Hold the barbell at hip level with a shoulder-width grip. Pull the bar up to the level of the top of your head. Throughout the entire trajectory of lifting and lowering, keep it at a distance of 30 cm from the body. Slowly lower the bar and repeat.
3. Alternate bench presses from the chest and from behind the head while sitting (front and side deltas), eight reps

Sit on a stable bench, hold the bar at the level of the lower chest with a medium grip. Squeeze it over your head and lower it behind your head on your shoulders, behind your deltas. Push up again. Alternately lower it either on the chest or behind the head. Each time you lower the bar and push it up counts as one rep.
4. Scott presses (front and side delts), eight reps

This unique exercise was invented by Larry Scott. Hold a pair of dumbbells in bent arms in front of the frontal delts, palms facing each other. Extend your elbows to the sides while pressing the dumbbells up to the level of the top of your head. At the top of the trajectory, the palms will look forward. Return to starting position and repeat.
5. Seated side raises (side deltas), eight reps

Sit on the edge of a bench, leaning forward slightly. Hold a pair of dumbbells in your lowered hands. Raise them to the sides to the level of the top of the head. Try to hold the brushes as if you were pouring water from jugs when lifting. Return to starting position and repeat.
6. Alternate forward raises (front and rear delts), eight reps

Hold a pair of dumbbells in your lowered hands, palms facing back. Bend your arms slightly at the elbows, let the hands relax slightly. Raise one dumbbell forward first to forehead level, then the other. Eight repetitions for each hand.
7. Circles with dumbbells (all bundles of deltas), eight reps

Stand with your feet together, holding the dumbbells next to each other in front of your thighs. Raise all the time slightly bent arms through the sides up to the level of the ears, then bring them forward until they touch the dumbbells and return to the starting position. Perform the exercise slowly, without swinging the weight.
8. High bench prone raises (rear delts), eight reps

Lie face down on a bench high enough so that the dumbbells in your lowered hands do not touch the floor. Keeping your arms slightly bent, raise the dumbbells to the sides. Relax your arms at the bottom of the trajectory. Repeat, adhering to strict technique.