8 deltoid exercises to improve shoulder strength
Discover the best deltoid exercises to strengthen your shoulder, so you can perform everyday movements with ease.
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The deltoid muscle is one of several in your shoulder that helps you reach, lift, and move your arm in all directions. Its triangle shape gives your shoulder its rounded appearance and supports a wide range of activities — from grabbing your favorite mug off a high shelf to playing catch with your dog.
If you spend most of your day sitting (say, with rounded shoulders at a desk), your deltoids and other shoulder muscles can become tight and even ache. While targeted deltoid stretches can provide immediate relief for shoulder pain, additional exercises to strengthen the deltoids and other nearby muscles may help prevent muscle tightness and reduce overall shoulder discomfort.
Read on to learn about how to improve your shoulder strength and boost your overall comfort with deltoid exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Revisado por nuestros expertos clínicos y médicos
Christynne Helfrich, PT, DPT
Emily Davis, PT, DPT
8 deltoid exercises to improve shoulder strength
These movements can help strengthen your deltoids and surrounding shoulder muscles. “They also boost blood flow to the area, which may help soothe soreness — especially if you’ve been sedentary,” says Emily Davis, PT, DPT, a physical therapist at Hinge Health.
Many of the shoulder exercises below use resistance bands, which are a great way to add gentle, adjustable resistance that helps build strength, improve stability, and increase muscle activation without needing heavy weights.
This move targets several muscles in your shoulder, including the front and middle parts of your deltoid, and mimics daily movements like reaching to put dishes away or doing a freestyle swim stroke. Performing this exercise can help your shoulders feel more comfortable during these kinds of activities.
How to do it:
Stand upright with your arms at your sides.
Lift your arms to about shoulder height at a 45-degree angle, halfway between directly in front of you and directly out to the side.
Try not to let your shoulders shrug up towards your ears.
Lower your arms back by your sides.
2. Down dog to high plank
Want expert care? Check if you're covered for our free program →This exercise strengthens multiple areas of your body, particularly your shoulders and core. “This weight-bearing movement helps build endurance, stability, and control in your shoulder muscles,” Dr. Davis says.
How to do it:
On a yoga mat, move from your hands and knees into a high plank position. With your hands in line with your shoulders, raise your hips to about shoulder height.
Move your chest toward your feet to bring your head between your arms as your butt moves up toward the ceiling. Your legs and back are aiming to be mostly straight as you hinge at your hips, but they can bend as needed.
Focus on taking deep breaths as you hold this position.
Move back to the high plank position by lowering your hips and moving your head back from between your arms.
As you do each rep, you might feel your core, shoulder, and arm muscles working.
3. Resisted side raise
Want expert care? Check if you're covered for our free program →This exercise can make daily movements like reaching or lifting overhead feel easier and more comfortable. “It targets several shoulder muscles, including the middle deltoid, supraspinatus, and upper trapezius,” says Dr. Davis.
How to do it:
Anchor one end of a resistance band below your feet and hold the other end in your hand.
Standing comfortably with your arms at your side, lift your arm out to the side, keeping it straight as best you can.
Lower your arm back down to your side.
PT tip: “To target your deltoid, keep your thumb facing forward (palms down) as you lift your arm,” Dr. Davis says.
4. Resisted upright rows
Want expert care? Check if you're covered for our free program →This exercise strengthens your shoulders, neck, and arms, helping you feel more prepared for activities like yard work or lifting groceries. By practicing upright rows, you also support healthy shoulder blade movement, which can make reaching and lifting overhead feel easier and more comfortable, Dr. Davis explains.
How to do it:
With the middle of a resistance band under your feet, stand tall, holding the ends of the band in each hand.
Place your hands at your sides.
Bend your elbows out to the sides as you lift your hands up toward the bottom of your chin to stretch the band.
Try to keep your shoulders relaxed. Avoid shrugging or rounding.
Lower your hands down to the starting position.
5. Seated resisted overhead push
Want expert care? Check if you're covered for our free program →This move works your deltoids along with your rotator cuff muscles, which also help support and stabilize your shoulder joint. “It’s a great compound exercise for building shoulder strength and supporting your posture,” says Dr. Davis.
How to do it:
Sit up tall with a resistance band under your feet, holding the ends in each hand near your shoulders with your elbows close to your sides.
Press your target hand up toward the ceiling by extending your arm overhead while you keep your wrist straight.
Try to use your abdominals to help you avoid leaning to one side or the other as you move your arm.
Lower your hand to the starting position.
PT tip: “Keep your eyes focused in front of you to prevent straining your back,” Dr. Davis says.
6. Bilateral banded forward shoulder raises
Want expert care? Check if you're covered for our free program →This move strengthens your deltoids and chest muscles, making it easier to do everyday activities like lifting groceries up onto a counter, for example. It also works your core muscles, which can help you stand taller through your torso.
How to do it:
Place the center of a resistance band below your feet and stand tall, holding the ends of the bands in your hands with your arms by your sides and your thumbs pointing forward.
Lift your hands to about shoulder height, keeping your arms extended. Your thumbs should be pointing toward the ceiling at the top.
As you lift, think about keeping your shoulders away from your ears and your shoulder blades squeezing down and toward each other.
Keep your chest lifted as you move through the exercise.
7. Band pull aparts
Want expert care? Check if you're covered for our free program →This dynamic move helps open up your shoulder and chest muscles. “This exercise strengthens the muscles that help us sit and stand up tall,” Dr. Davis says. It also recruits the back part of your deltoid, which supports smooth and comfortable arm movements.
How to do it:
Stand tall with your arms extended in front of you at chest height, holding a band in both hands with a bit of slack in the band. Your palms should be facing down.
Keep your arms straight as you open your arms out to your sides.
Make sure to keep your arms at chest height, and avoid letting your shoulders lift toward your ears.
Get more information on how to do band pull aparts here.
“This exercise helps you reach your arms out to the sides, improves shoulder blade control, and promotes stable, comfortable shoulder movement,” says Dr. Davis. This move makes your deltoids and neighboring shoulder muscles stronger, which can support your posture.
How to do it:
To start, secure a resistance band by opening a door, wrapping the band around the handle on the other side, then closing the door.
Stand on the closing side of the door to make sure the band does not accidentally pull the door open.
Now, take a few steps back from the door with the ends of the band in each hand.
Your arms should be straight out and raised to about chest height with some tension in the band.
Next, move your arms out to your sides, stretching the band horizontally. Focus on squeezing the muscles between your shoulder blades as you hold this position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your deltoid exercises
Note: Some of these moves may feel challenging if you’re dealing with a shoulder pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of deltoid exercises
Building strength in your deltoid can make everyday movements like vacuuming or pushing a lawnmower and lifting objects overhead easier and more comfortable. Doing targeted exercises, like the ones above, can also help alleviate muscle tightness — especially after a long day of sitting with rounded shoulders. Other benefits include:
Improved shoulder stability and joint protection. Strong deltoids support the glenohumeral joint (also called the ball-and-socket joint), reducing stress on the rotator cuff and surrounding structures. “This can help prevent common shoulder issues like impingement or tendinopathy (like tendonitis), especially during overhead movements,” Dr. Davis says.
Healthy posture. Strengthening all parts of your shoulder muscles, especially the back part, helps keep your joints balanced and supported. “Targeted exercises can help you maintain your posture throughout the day without getting fatigued as easily,” Dr. Davis says.
Stronger everyday and athletic movements. Your shoulder muscles play a key role in almost all upper body activities, including lifting, pushing, pulling, throwing, and carrying. Building strength in these muscles can help you move more easily and perform better in sports, workouts, and daily tasks.
May help prevent injury. Strengthening your shoulder muscles can rehabilitate injuries and reduce the chance of getting hurt again. This is especially helpful for preventing common shoulder injuries (like a shoulder strain or sprain) and healing your shoulder after surgery.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Rabello, R., Bertozzi, F., Hauschild de Freitas, I. L., Molinari, T., Roncada, C., Sforza, C., Rodrigues, R., & Tiggemann, C. L. (2022). Activation of the three deltoid muscle portions during common strengthening exercises: A systematic review. Journal of Bodywork and Movement Therapies. doi:10.1016/j.jbmt.2022.12.002
Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 75(1), 5–14. doi:10.2478/hukin-2020-0033