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The deltoid muscle

(Musculus deltoideus)


 

The deltoid muscle is part of the group of shoulder and neck muscles. It is a triangular muscle lying on the shoulder. Being a shoulder-joint-cap, it takes part in all motions of the shoulder joint and gives the shoulder its shape. 

The deltoid muscle is divided into three parts:

front part (Pars clavicularis), middle part (Pars acromialis), and rear part (Pars spinalis)

Abduction respectively lifting the upper arm is one of the main functions of the deltoid muscle. 

The functions of single parts are the following:

 

 

I. Musculus deltoideus (Pars clavicularis)

 

Origin: Lateral third collarbone
 
Base: Superior third of outside of upper arm (Tuberositas deltoidea humeri)
 
Function:

Bringing forwards and internal rotation of upper arm
 

 

 

 

II. Musculus deltoideus (Pars acromialis)

 

Origin: Shoulder height/lateral edge and upper surface of the acromion
 
Base: Superior third of outside of upper arm (Tuberositas deltoidea humeri)
 
Function:

Abduction, lifting the arm sidewards
 

 

 

 

 

 

 

III. Musculus deltoideus (Pars spinalis)

 

Origin: Shoulder blade spina scapulae / inferior edge of the spina scapulae
 
Base:

Superior third of outside of upper arm (Tuberositas deltoidea humeri)
 

Function:

Return and external rotation of upper arm
 

 

 

 

 

Exercise examples

 

 

Shoulder lifting
Schulterheben

 

Course of motion:

  • Stand with slightly straddled legs
  • Torso is upright and fixed
  • Hold the bar in upper grip in front of the thighs
  • Lift shoulders to the longest possible distance of motion
  • Hold the weight for a short time
  • Then lower shoulders

 

Breathing:

  • Inhale while moving upwards
  • Exhale while moving downwards

 

Advices of proof:

  • Complete accomplishment of distance of motion
  • Training weight corresponds to fitness level
  • Avoid rotation of shoulders
  • Avoid bending elbows

 

Alternatives:

  • Doing the exercise behind the body
  • Stretch arms forwards
  • With one hand
  • With barbell bar or dumbbell bar

 




Upright rowing
Aufrechtes Rudern

 

Course of motion:

  • Stand with slightly straddled legs
  • Torso is upright and fixed
  • Hold the bar in upper grip in front of the thighs
  • Hands are shoulder width apart
  • Pull the bar upwards to the collarbone - close to the body
  • Elbows have to be lifted and are always higher than the hands

 

Breathing:

  • Inhale while moving upwards
  • Exhale while moving downwards

 

Advices of proof:

  • Elbows are higher than the hands
  • Easy course of motion
  • The bar is close to the body

 

Alternatives:

  • Stretch the bar forwards
  • With a barbell
  • In lying position

 




Front lifting on low cable pull
Frontziehen

 

 

 

Course of motion:

  • Stand with the face to the cable pull
  • Legs are slightly straddled, torso is upright and fixed
  • Grasp the bar in upper grip in front of the thighs
  • Hold hands shoulder-width apart
  • Move arms upwards to height of head in front of you
  • Flexion of elbows is not changed

 

Breathing:

  • Inhale while moving upwards
  • Exhale while moving downwards

 

Advices of proof:

  • Calm course of motion
  • Keep tension

 

Alternatives:

  • Exercising with the back to the low cable pull
  • Front lifting with a barbell bar
  • Front lifting with dumbbell bar (one-handed or two-handed)
  • Side lifting with dumbbells (one-handed or two-handed)
  • Side lifting bent in front (in standing or sitting position, on a bench)

 




Shoulder press / Shoulder press free
Schulterpresse                                                    Schulterpresse

 

 

 

Course of motion:

  • Sitting on the padding of the machine
  • Grasp the grips in upper grip
  • Hold hands shoulder width apart
  • Lower until hands are on the side of the head
  • Press upwards until you almost reach complete stretching of arms
  • Move elbows in parallel direction to the body

 

Breathing:

  • Inhale while starting moving downwards
  • Exhale after moving upwards

 

Advices of proof:

  • No complete stretching of elbows in highest position
  • No internal rotation of arm while moving downwards

 

Alternatives:

  • Exercising freely with cable pulls
  • Dumbbell press (in standin or sitting position, one-handed or two-handed)
  • Front press with a barbell bar in sitting position

 

 

 

You can use varied training equipment for diversified and motivating shoulder workouts:

 

 

back to the muscle guide overview

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