Shoulder: Side (Medial Deltoid) Exercises

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

 

Exercises


Overhead Press with Band
Summary

A variation of the shoulder press using an exercise band.

  • Muscle Group: Serratus Anterior, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Front Raises with Band
Summary

This resistance band exercise targets front or anterior deltoids of the shoulders. If you want a greater challenge you can change the strength of the exercise bands that you use.

  • Muscle Group: Serratus Anterior, Shoulder: Front, Shoulder: Side
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Upright Row with Band
Summary

The upright row targets the front and side (anterior and lateral) as well as synergists such and the trapezius. When using an exercise band you can increase or decrease the challenge of the exercise by changing the strength of the band.

  • Muscle Group: Biceps, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower
  • Equipment: Exercise Tube or Band
  • Categories: Strength
External Arm Rotation with Band
Summary

This exercise is great for working the shoulders, and rotator cuff.

  • Muscle Group: Shoulder: Side, Shoulder: Rear, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
One Arm Front Raise with Band
Summary

This is a simple band exercise to work the the front portion of the deltoids (shoulders).

  • Muscle Group: Serratus Anterior, Shoulder: Front, Shoulder: Side
  • Equipment: Exercise Tube or Band
  • Categories: Strength
External Shoulder Rotation with Elevated Arm with Dumbbells
Summary

This is a simple free weight shoulder exercise.

  • Muscle Group: Shoulder: Rear, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Partial Forward Shoulder Raises
Summary

This free weight exercise is designed to strengthen and tone the front deltoids.

  • Muscle Group: Serratus Anterior, Shoulder: Front
  • Equipment: Free Weights
  • Categories: Strength
Hip Extensions in Plank
Summary

This exercise is great for working the glutes, abs, and hips.

  • Muscle Group: Back, Buttocks, Back: Lower, Serratus Anterior, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Fly Push Ups
Summary

This exercise is designed to strengthen the side abdominal muscles in addition to the chest, shoulders and triceps.

  • Muscle Group: Chest, Back: Lower, Shoulder: Front, Triceps, Abs: Side, Shoulder: Side, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Arm Circles
Summary

This exercise focuses on working the entire shoulder 'girdle' and makes an excellent warm-up before any resistance or weight training involving the shoulders.

  • Muscle Group: Shoulder: Front, Shoulder: Side, Shoulder: Rear, Rotator Cuff
  • Equipment: None
  • Categories: Stretches
Dumbbell Reverse Flies
Summary

This exercise focuses mainly on the rear shoulder (posterior deltoid) and on the upper back muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Side Lateral Raises
Summary

This exercise focuses on working the medial deltoid (side shoulder) muscle.

  • Muscle Group: Forearms (Wrist), Shoulder: Side, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Shoulder Press
Summary

This exercise focuses on working the shoulder muscles.

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

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