Shoulder: Side (Medial Deltoid) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Side Plank on the Balance Board
Summary

This exercise works well for increasing low back strength and stability.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Balance Board
  • Categories: Core
Shoulder and Back Exercise
Summary

This is a great exercise for targeting your shoulders and back.

  • Muscle Group: Back, Back: Lower, Triceps, Shoulder: Side, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Alternating Front & Back Shoulder Raise
Summary

This is a simple shoulder exercise.

  • Muscle Group: Biceps, Chest, Forearms (Wrist), Lats, Serratus Anterior, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear, Back: Upper, Back: Middle
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Seated Side Arm Raises
Summary

This exercise trains the entire shoulder musculature, particularly the lateral shoulder muscles.

  • Muscle Group: Forearms (Wrist), Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Shoulder External Rotation with Exericse Band
Summary

This is a simple but very effective rotator cuff and shoulder exercise.

  • Muscle Group: Shoulder: Side, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Triceps and Shoulders with Exercise Band
Summary

Strengthens the upper arms. Can be a great exercise to do on a break from work!

  • Muscle Group: Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Diagonal Shoulder Raise & Torso Twist with Exericse Band
Summary

A good exercise for strengthening the shoulders and back muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Back: Middle, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Shoulder Stability with Exercise Band
Summary

When done correctly, this exercise is great for increasing shoulder stability.

  • Muscle Group: Serratus Anterior, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Bent Arm Lateral Shoulder Raises with Exercise Band
Summary

This is a simple shoulder exercise that can be done at home.

  • Muscle Group: Serratus Anterior, Shoulder: Front, Shoulder: Side, Trapezius: Middle, Trapezius: Lower, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Shoulder Raises with the Exercise Band
Summary

This is a great exercise for the shoulders.

  • Muscle Group: Serratus Anterior, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Side Star Plank from Elbow
Summary

This exercise is very effective for targeting the core stabilizing muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Dumbbell Overhead Shoulder Press
Summary

A good exercise you can do at home or the gym.

  • Muscle Group: Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Shoulder Exercise
Summary

This is a good shoulder exercise that you can do at home or at the gym.

  • Muscle Group: Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Free Weights
  • Categories: Strength
Lateral Dumbbell Raises
Summary

This exercise can be done in the gym or at home.

  • Muscle Group: Forearms (Wrist), Shoulder: Side, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Diagonal Back and Shoulder Exercise with the Ball
Summary

This is a fun, yet challenging exercise.

  • Muscle Group: Back, Back: Lower, Abs: Side, Shoulder: Side, Shoulder: Rear, Core
  • Equipment: Exercise Ball
  • Categories: Core

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