Muscle workout: deltoids

by | Muscle Workouts

lateral arm raise

Two great exercises to work your deltoids.

Pike push-up

Start in a push-up position – arms straight, hands shoulder width apart.

Walk feet in towards hands and lift hips to form an upside down V. Tuck in head and flatten lower back. Bend elbows and lower upper body. Top of head nearly touches the floor. Push upper body back into V shape.
Do 3x sets of 15 to 20 reps.

Lateral arm raise

Stand up straight, feet shoulder width apart. Take 2 x dumbbells, one in each hand, palms facing inward. Exhale and lift dumbbells out to the side. Pause at the top. Inhale and lower dumbbells to starting position.

Do 3x sets of 8 to 12 reps.


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.