Deltoids

The deltoids are the primary muscles responsible for moving and stabilizing the shoulder joint. They consist of three heads, anterior, lateral, and posterior, each contributing to different arm movements. The exercises below target one or more of these heads using only dumbbells.

Exercise Menu

Standing Shoulder Press

Primary muscle(s) targeted: Anterior Deltoids

Secondary muscle(s) targeted: Pectoralis Major, Triceps Brachii, Trapezius, & Abdominal muscles

Compound/Isolation: Compound

Set-up:

Feet shoulder width apart
Knees slightly bent
Dumbbells at shoulder height
Arms at 45°

Execution:

Push arms up and raise dumbbells
Lower dumbbells slowly back to starting position

Full Detailed Breakdown

The Standing Shoulder Press primarily targets the deltoids. More specifically, this exercise targets the anterior deltoids, although the lateral and rear deltoids play crucial supporting roles [2].

Other muscles at work include the pectoralis major, triceps brachii, and the trapezius. Furthermore, this may involve the core muscles and improve performance of other exercises.

This is a compound exercise, involving multiple major muscles and relying on multiple joints for movement [7].

To set-up, grab a pair of dumbbells and plant both feet shoulder width apart. Then, add a slight bend to the knees and bring the dumbbells to shoulder height. Face palms toward each other at a 45° angle for a more comfortable and natural feel.

To begin the movement, push your arms up, raising both dumbbells until the arms are fully extended. Next, slowly lower the dumbbells until they have returned to the starting position. A slower pace helps increase time under tension, generally promoting hypertrophy [1] [3].

Dumbbell Push Press

Primary muscle(s) targeted: Anterior Deltoids

Secondary muscle(s) targeted: Pectoralis Major, Triceps Brachii, Trapezius, Abdominal muscles, Gluteus Maximus, Quadriceps, Hamstrings, & Gastrocnemius

Compound/Isolation: Compound

Set-up:

Feet shoulder width apart
Dumbbells at shoulder height
Maintain a neutral grip

Execution:

Brace core and slightly bend legs
Use legs and shoulders to push weight upward
Slowly lower dumbbells to starting position

The Dumbbell Push Press mainly engages the front/anterior deltoids, and relies on the lateral and rear deltoids for crucial support.

Full Detailed Breakdown

This movement also engages the triceps brachii, quadriceps, and abdominal muscles, as well as the pectoralis major, trapezius, gluteus maximus, erector spinae, hamstrings, and gastrocnemius. Therefore, this exercise utilizes various muscles throughout the upper and lower body as it is executed.

This is a compound exercise, relying on many major muscles in both the upper and lower body. This also requires movement at multiple joints, such as the elbow and knee.

To set-up, grab a pair of dumbbells and plant both feet shoulder width apart. Then, move the dumbbells from your thighs and bring the dumbbells to shoulder height. Face palms toward each other and maintain a neutral grip.

To begin the exercise, brace your core and add a slight bend to your legs. Then, extend your legs and use the momentum from your lower body to push the dumbbells toward the ceiling. Generally, the concentric phase ends when your elbows are locked out at the top. Next, the lowering phase begins. A benefit of this movement is the increased weight opportunities due to the momentum from the legs. This allows your body to withstand more weight and tension during the eccentric phase. Slowly lower the dumbbells, flexing the elbows on the way down. Finish with the dumbbells over your shoulders once again [10] [11].

*Note: There are two ways to complete the eccentric phase. You may either bend your legs as the dumbbells are lowered, or bend the knees after the dumbbells reach shoulder height. Doing the former will allow you to absorb some impact with your legs, while the latter will allow you to add more tension to the shoulder, generally promoting more growth [11].

Dumbbell Z Press

Primary muscle(s) targeted: Anterior/Medial Deltoids

Secondary muscle(s) targeted: Pectoralis Major, Triceps Brachii, Trapezius, & Abdominal muscles

Compound/Isolation: Compound

Set-up:

Sit on floor with legs extended
Hoist dumbbells with arms at 90
Palms facing each other

Execution:

Keep back straight and core engaged
Push one dumbbell up, aligning the wrists and shoulders
Lower dumbbell

(Repeat on the other side)

The primary muscle targeted by the Dumbbell Z-Press is the deltoids, specifically the anterior and medial deltoids, although the posterior head serves as crucial support groups.

Full Detailed Breakdown

There are also secondary muscles in the upper body that help facilitate this movement, including the triceps brachii and trapezius, which help push the weight up with the shoulders. The pectoralis major is also a key mover in this exercise. The core muscles are also engaged to maintain posture and stabilize the spine [6].

This is a compound upper body exercise, utilizing several key muscles and joints throughout the movement [5].

To begin, sit on the floor with your legs extended however comfortable. This helps eliminate any leg drive during the movement, isolating the shoulder further. Next, pick up the dumbbells from your thighs, keeping the elbow bent at a 90 degree angle. Raise them up to your chest, with your palms facing each other.

To begin the exercise, push one arm up to raise the dumbbell. Ensure that your bicep is close to your ear and the wrist is stacked directly above the shoulder. During the movement, keep the core engaged and back straight, and avoid leaning back to help prevent injury. Next, slowly lower the dumbbells back to starting position. This generally helps put the body under tension for longer periods of time, to maximize hypertrophy. Then, repeat the movement on the opposite side [9].

Lateral Raise

Primary muscle(s) targeted: Medial Deltoids

Secondary muscle(s) targeted: Trapezius, Serratus Anterior, & Supraspinatus

Compound/Isolation: Isolation

Set-up:

Select light/manageable weight
Stand upright, feet shoulder width apart
Maintain a neutral grip

Execution:

Engage core and slightly bend the elbows
Slowly lift weights to shoulder height
Pause and slowly lower weights to starting position

The primary muscle targeted by the lateral raise exercise is the deltoid muscle, with more emphasis and focus on the medial or middle deltoid, while the other heads provide crucial support.

Full Detailed Breakdown

The secondary muscles that facilitate this movement include the upper and lower trapezius, the serratus anterior, and the supraspinatus.

The lateral raise is an isolation exercise, as it only involves movement at one point through shoulder abduction and targets one muscle group: the middle deltoids [8].

To set up, choose a lighter weight and prioritize form and repetitions over the amount of weight. Stand tall, with feet shoulder width apart and a neutral grip with palms facing the body.

To begin the movement, engage your core and add a slight bend to your elbow. Let the weights hang and slowly lift your arms up to shoulder level, until they are parallel with the ground. Focus on engaging and isolating the lateral deltoids, avoiding momentum.

Next, pause with your arms at shoulder level for 1-2 seconds to maximize time under tension and hypertrophy. Slowly lower the dumbbells to the starting position, letting them hang once more. Maintain a controlled motion throughout the eccentric phase [4].

References

[1] Azevedo, P. H. S. M., Oliveira, M. G. D., & Schoenfeld, B. J. (2022). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of Sport, 39(2), 443–449. https://doi.org/10.5114/biolsport.2022.105335

[2] Bryant, C. X. (2023, October 27). Best exercises for stronger shoulders. American Council on Exercise. https://www.acefitness.org/about-ace/press-room/in-the-news/8513/best-exercises-for-stronger-shoulders-u-s-news-and-world-report/

[3] Cavaliere, J. (n.d.-a). Best dumbbell exercises for shoulders. ATHLEAN-X. https://learn.athleanx.com/articles/shoulders-for-men/best-dumbbell-exercises-for-shoulders

[4] Cavaliere, J. (n.d.-e). How to do lateral raises. ATHLEAN-X. https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-lateral-raises

[5] Dale, P. (2024, August 11). Z press: Ultimate guide to strengthen deltoids & core. Fitness Volt. https://fitnessvolt.com/z-press/

[6] Jha, P., Nuhmani, S., Kapoor, G., Al Muslem, W. H., Joseph, R., Kachanathu, S. J., & Alsaadi, S. M. (2022). Efficacy of core stability training on upper extremity performance in collegiate athletes. Journal of Musculoskeletal & Neuronal Interactions, 22(4), 498–503. https://pubmed.ncbi.nlm.nih.gov/36458387/

[7] Lindberg, S. (2023, June 20). The overhead press. Healthline. https://www.healthline.com/health/overhead-press-muscles

[8] Muscle & Motion. (2023, May 23). Lateral raise exercise. Muscle & Motion. https://www.muscleandmotion.com/blog/lateral-raise-exercise/

[9] Shape Editors. (2024, February 7). The z press will challenge your upper-body and core strength. Shape. https://www.shape.com/z-press-exercise-7098796

[10] Soriano, M. A., Suchomel, T. J., & Comfort, P. (2019). Weightlifting overhead pressing derivatives: A review of the literature. Sports Medicine, 49(6), 867–885. https://doi.org/10.1007/s40279-019-01096-8

[11] Vukas, V. (2024b, August 11). Dumbbell push press: Strengthen deltoids and build power. Fitness Volt. https://fitnessvolt.com/dumbbell-push-press-guide/