Deltoid Strengthening Exercises

Written by Brett Harrop

Updated: 21 February 2022

The following deltoid strengthening exercises are designed to improve the strength of the deltoid muscles (figure 1). You should discuss the suitability of these deltoid exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic deltoid strengthening exercise. Once this is too easy, progress to the intermediate deltoid strengthening exercises and eventually the advanced deltoid exercises.

Deltoid Strengthening – Basic Deltoid Exercise

To begin with the following basic deltoid strengthening exercise should be performed 2 – 3 times per day provided it does not cause or increase pain. As your deltoid strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.

Static Deltoid Contraction

Begin this deltoid strengthening exercise standing next to a wall with your back and elbow straight as demonstrated (figure 2). Gently push your arm to the side against the wall as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times on each side provided it is pain free.

Deltoid Strengthening – Intermediate Deltoid Exercises

The following intermediate deltoid strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your deltoid strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the deltoid exercises provided they do not cause or increase pain.

Resistance Band Forward Raises

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Slowly raise your arm to the level of your shoulder, keeping your arm and back straight as demonstrated (figure 3). Then slowly lower back down. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Resistance Band Side Raises

Begin this exercise standing with your back straight, holding a resistance band as demonstrated (figure 4). Slowly raise your arm to the side, level with your shoulder, keeping your arm and back straight as demonstrated. Then slowly lower back down. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Resistance Band Pull Backs

Begin this exercise standing with your back straight, holding a resistance band as demonstrated. Keeping your elbow and back straight, slowly take your arm to the side as demonstrated (figure 5). Then slowly return back to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Deltoid Strengthening – Advanced Deltoid Exercises

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Other Exercises

• View Shoulder Stretches
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises
• View Arm Strengthening Exercises
• View Arm Stretches

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