-  deltoid exercises-

Dumbbell Lateral Raises: particular attention has to be paid to arm position. It is better to slightly bend the elbow and to avoid raising it above 90°: within this angle deltoid is the working muscle whereas exceeding it, other muscles will work (trapezius, etc.).

Bar front raises: To be done slightly bending knees in order both to cushion the movement and to avoid an excessive “lever effect” on the lumbar region. Elbows could be slightly bent . Doing the exercise with an adequate weight is necessary to avoid “strains” and wrong movements in the lumbar region. In this case, too, arm abduction should not be above 90°. These rules count in the case of dumbbell front raises, too.

Bench front raises: the position on the bench allows to protect the lumbar region, and to do an exercise that, otherwise, would be impossible to do (at least, not for deltoids). This exercise should be done slowly, with elbows slightly bent and avoiding to arch the lumbar region. In the final stage the dumbbell should not touch the ground. The version with sloping bench is similar. It is particularly effective for rear deltoids. 

Cable lateral raises: The exercise consists in raising arms with the resistance put up by cross cables. Rear deltoid will be stimulated by grasping the left inferior grip using the right hand (and vice versa) and raising the arm. The more one stays transversely to the cables, the more rear deltoid is stimulated. In the version with the cable passing along the back, lateral and front deltoids will be stimulated more. To avoid curving the spinal column it is necessary to slightly bent legs and to contract abdominal muscles. The version with dumbbell is similar.

Slow rear raises: This exercise consists in an abduction combined with the extension of the forearm on the arm. It stimulates especially rear deltoid. The version slow front raises stimulates front deltoid.