For both men and women, the deltoids, also referred to as delts, are a very desirable muscle to build. Well-developed shoulders can give the appearance of a smaller waist (because the shoulders look broader). Therefore, well-trained delts improve the look of the entire physique.
The deltoid has three different heads: anterior (front), lateral (middle), and posterior (rear). Each head has similar functions, but they do have some variance.
- Reach one arm behind your body, with your elbow pointing upward behind your head.
- Assist the stretch with your other hand on your elbow to engage your shoulder.
- Pause for a few seconds, then repeat the stretch with your other arm.
- Start with your arms at either side. Begin by pushing your shoulders forward and in towards your chest.
- Repeat as necessary.
- Continue the circular motion with your shoulders, pinching up towards your ears, and then extending your chest outwards while you finish the motion.
- Place the top of your hand into the small of your back, your arm at a 90° angle.
- Hold your elbow with the other arm, and slowly pull the arm forward until you feel your shoulder engaged in the stretch. Pause at the apex of the stretch and return to the starting position.
- Return to starting position, and repeat with your other arm.
- Stand with you feet shoulder width apart. Place one arm across the front of your chest at shoulder height, press the forearm of your other arm above the elbow, hooking the stretching arm with your hand.
- Press the arm until it is straight and rotate your upper torso to engage the stretch even deeper.
- Repeat with your other arm.