Answer a few short questions and narrow the list down fast.
The deltoids cap the shoulder joint and include anterior (front), lateral (side), and posterior (rear) heads. Well-developed delts create broad shoulders and stabilize the rotator cuff.
Overhead barbell press, dumbbell lateral raises, cable lateral raises, and face pulls. Lateral raises are indispensable for width, while overhead pressing builds foundational shoulder power.
Train delts with 12–16 sets per week. Front delts receive high stimulation from chest presses, so prioritize lateral and rear deltoid work in the 10–20 rep range with high volume and short rest intervals.