Deltoids
Lifts and rotates the arm in every overhead and lateral direction.
How to build it: Overhead presses for size, lateral raises for width, rear-delt flyes for full, capped shoulders.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the shoulders most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Overhead Press
barbellSqueeze glutes, press the bar past the forehead, finish overhead.
Home swap: Dumbbell shoulder press
Seated Dumbbell Press
dumbbellNo bouncing, press to lockout, control down.
Home swap: Pike push-up
Lateral Raise
dumbbellLead with elbows, stop at shoulder height.
Home swap: Band lateral raise
Face Pull
cablePull to the eyes, external rotate, squeeze rear delts.
Home swap: Band face pull
Push Press
barbellSmall dip, drive with the legs, finish overhead.
Home swap: Dumbbell push press
See the shoulders in 3D
Spin the model, isolate the deltoids, and read exactly why it matters for your sport.