Shoulder: Side (Medial Deltoid) Exercises

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

 

Exercises


Shoulder Raises with Exercise Band
Summary

This is a simple exercise for the deltoids.

  • Muscle Group: Shoulder: Front, Shoulder: Side
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Straight Arm "Pec Deck" with the Exercise Band
Summary

This exercise for strengthening the chest and shoulder girdle muscles is a bit more strenuous.

  • Muscle Group: Chest, Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
The "Pec Deck" with the Exercise Band
Summary

You can do this chest exercise on the stability ball or on a more stable surface such as a stool.

  • Muscle Group: Chest, Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Core, Balance
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Kneeling Shoulder Stretch
Summary

Simple shoulder stretch

  • Muscle Group: Lats, Shoulder: Rear, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Single Arm Raise Balance Exercise on Exercise Ball
Summary

This exercise helps balance as well as shoulder and core strength.

  • Muscle Group: Back, Back: Lower, Shoulder: Front, Abs: Side, Abs, Shoulder: Side, Core, Trapezius: Middle, Trapezius: Lower, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Core, Balance, Pilates
Side Plank on BOSU (on elbow)
Summary

This exercise improves core 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: BOSU
  • Categories: Strength, Core, Balance
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Jack-Knife on Exercise Ball
Summary

This is a great exercise to improve core strength and stability.

  • Muscle Group: Hip Flexors, Serratus Anterior, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Advanced Push Up on Exercise Ball
Summary

This exercise strengthens the arms, chest and shoulders while increasing coordination and core stability.

  • Muscle Group: Chest, Triceps
  • Equipment: Exercise Ball
  • Categories: Strength
BOSU Core 4-point Balance
Summary

Core strengthening and balance exercise using the BOSU

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower
  • Equipment: BOSU
  • Categories: Core, Balance, Pilates
Diagonal Rear Delt Exercise with Band
Summary

This is a very simple shoulder exericse

  • Muscle Group: Back, Lats, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Squats with Band
Summary

Squats are one of the best exercises for the legs, buttocks and many other stabilizing muscle groups. This is a variation that uses the exercise band as opposed to free weights or no weights or resistance. If you would like to vary the challenge of this exercise try changing the strength of the exercise bands you are using.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Overhead Triceps Extension with Band
Summary

This exercise is challenging for targeting the triceps.

  • Muscle Group: Shoulder: Front, Triceps, Shoulder: Side
  • Equipment: Exercise Tube or Band
  • Categories: Strength

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