deltpage

The pic to the left is a well defined back.

This page includes Deltoids exercises, though the Traps are also involved in some of these exercises too. Key to Photo.
T = Trapezius. Note this group covers the whole back.
Td = Rear Deltoids
F = Front Deltoids (L = Latissimus)

Pectorals

Biceps

Triceps

Quads / Hams

Abs

You are welcome to submit a pic and other suggestions for this page By e.mail.

Overhead Dumbell Press (see gif left)

Keep torso straight, remember it's a PRESS exercise, that means the movement starts at the bottom i.e. shoulder level then press up, contract, and drop back down to shoulder level again. DON'T clang the weights together like some idiots do in the gym, it annoys anyone close by, plus it doesn't help you get any better results unless you like being annoying.

Clip for shoulders and Trapezius - Shows full sets! Most of the exercises below are shown!

Barbell

The upright rowing exercise hits much of the shoulder area. Hold the bar, close grip at arms length, overhand grip.Raise the bar close to the body so the elbows peak above shoulder line with the bar level with your chin. Dumbells can be used too.

Barbell

To build the upper "Traps" and shoulders, use "Shrugs". The bars are held alongside (dumbells) or in front and you literally raise or "shrug" the shoulders, holding for a short period.

Shrugs Video Clip

The comments on this clip are interesting. Is a shrug just up and down?

Deltoid exercises

Clip from OnlineFitness4u showing "21s" exercise for deltoids - Lateral front and diagonal raises in sequence

With Dumbells

Alternate front dumbell raises to vertically overhead. (beware swinging again) hit the front deltoids. Side raises, also to overhead hit the side deltoids and rear to some extent. It is also possible to do this face down on a high bench, raising out to the side, straight arm to level or a little above which should hit the Traps as well.

To Midway and hold for a count of 5 or so (up to you!)

Alternate front dumbell raises where the lift is to level arms and a short hold, not vertical is an alternative. Similarly Side raises can be done possibly to midway only with a hold at that level as well. Both put greater stress on the muscle with the same weight. Clearly in the vertical position the column of bone is doing most of the supporting!

Parallel bar dips. May also be done on a wall mounted frame.

The start position is with straight arms vertical. Bend your arms and lower your body as far as possible (bend knees if feet touch the floor). Raise to start and repeat. This is one of the "strong man" exercises often seen in TV competitions as to "how many reps can you do". This also involves the triceps.

Many of the exercises above can be done with machines, including cables. See the video above. It is well worth afull viewing! The french bodybuilder is well built and uses STRICT form at all times!

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Page Created Feb. 6th 2002 Edits 30th. December 2009

You are welcome to submit a pic and other suggestions for this page By e.mail.
	Overhead Dumbell Press (see gif left) Keep torso straight, remember it's a PRESS exercise, that means the movement starts at the bottom i.e. shoulder level then press up, contract, and drop back down to shoulder level again. DON'T clang the weights together like some idiots do in the gym, it annoys anyone close by, plus it doesn't help you get any better results unless you like being annoying.
Clip for shoulders and Trapezius - Shows full sets! Most of the exercises below are shown!
Barbell	The upright rowing exercise hits much of the shoulder area. Hold the bar, close grip at arms length, overhand grip.Raise the bar close to the body so the elbows peak above shoulder line with the bar level with your chin. Dumbells can be used too.
Barbell	To build the upper "Traps" and shoulders, use "Shrugs". The bars are held alongside (dumbells) or in front and you literally raise or "shrug" the shoulders, holding for a short period.
Shrugs Video Clip	The comments on this clip are interesting. Is a shrug just up and down?
Deltoid exercises	Clip from OnlineFitness4u showing "21s" exercise for deltoids - Lateral front and diagonal raises in sequence
With Dumbells	Alternate front dumbell raises to vertically overhead. (beware swinging again) hit the front deltoids. Side raises, also to overhead hit the side deltoids and rear to some extent. It is also possible to do this face down on a high bench, raising out to the side, straight arm to level or a little above which should hit the Traps as well.
To Midway and hold for a count of 5 or so (up to you!)	Alternate front dumbell raises where the lift is to level arms and a short hold, not vertical is an alternative. Similarly Side raises can be done possibly to midway only with a hold at that level as well. Both put greater stress on the muscle with the same weight. Clearly in the vertical position the column of bone is doing most of the supporting!
Parallel bar dips. May also be done on a wall mounted frame.	The start position is with straight arms vertical. Bend your arms and lower your body as far as possible (bend knees if feet touch the floor). Raise to start and repeat. This is one of the "strong man" exercises often seen in TV competitions as to "how many reps can you do". This also involves the triceps.