Shoulders

Anatomy

The deltoid has anterior, lateral, and posterior heads that raise, abduct, and horizontally pull the arm. The rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) centers the humeral head so heavy pressing stays stable.

Muscles in this region

Front Deltoids
Anterior deltoid
Front delts raise the arm forward and assist all pressing. They grow from overhead work and front raises.
Side Deltoids
Lateral deltoid
Side delts create shoulder width. Lateral raises and upright pulling patterns emphasize this head.
Rear Deltoids
Posterior deltoid
Rear delts balance pressing volume and support shoulder health. Face pulls and reverse flies hit them hard.
Rotator Cuff
Supraspinatus, infraspinatus, teres minor, subscapularis
The cuff stabilizes the shoulder joint. External rotation and face-pull variations keep pressing shoulders healthy.

Exercises in this region

How to train this region

Overhead pressing and front raises build the front delts; lateral raises build width; face pulls and reverse flyes balance the rear delts. Pair cuff work (external rotation, face pulls) with pressing so the joint, not just the deltoid bulk, stays healthy.