Deltoid Workout

Question 1

Frontal Raise

Answer 1

• Free weight Isolated
  -Stand with feet shoulder width apart, slight bend in knees, brace core and pull shoulder blades down and back
  -Raise dumbbells straight up in front of body to shoulder height, maintain slight bend at elbow with palms neutral
  -Return to starting position under control

Question 2

Lateral Raise

Answer 2

-Freeweight Isolated
- Stand with feet shoulder width apart, slight bend in knees, brace core and pull shoulder blades down and back
-Raise dumbbells out to side up to shoulder height to form a T-shape with upper body, maintaining slight elbow bend.
-Return to starting position

Question 3

Upright Row

Answer 3

• Freeweight Compound
  -Standing positon, hold bar/dumbbells with an overhand grip, keeping shoulders down and back and embrace core
  -Row the bar/dumbbells up to a straight line with chest.

Question 4

Seated Shoulder Press

Answer 4

• Fixed weight Compound
• Seated positon, grasp grips at shoulder height with wrists and shoulders directly under grip in a vertical position
• From this position, press the weight up in a straight line without flaring elbows
• Return to starting position at shoulder height

Question 5

Standing Overhead Press

Answer 5

• Free weight Compound
  -Standing position, hold bar/dumbbells at shoulder height with wrists in a vertical position
  -Press weight up in a straight line
  -Return to starting position

Question 6

Rear Deltoid Fly

Answer 6

• Fixed weight Isolated
  -Grab grips with pronated grip, push chest into padding on the seat, feet firm on floor
• Elbows slightly bent, retract shoulder blades and pull arms of the machine backwards in-line with body
  -Return to start position