Most body builders have a common goal and that is to build massive shoulders. Most are unaware of the three heads of the deltoid (the anterior or frontal deltoid, the lateral or side deltoid and the posterior or rear deltoid) and how each one is developed.

The lateral is the most popular deltoid head. Besides being the most prominent it is the head that contributes to majority of the shoulder width. Steve Reeves was one of the pioneer bodybuilders who developed this muscle. He would do inclined side laterals until the area almost burst from his pump.

Even if the lateral head is the most popular, the anterior head gets worked out the most. Dips, presses and bench presses strongly work the anterior head and most bodybuilders would lift improperly and unknowingly target the anterior head instead of the lateral one.

Deltopectoral groove

Image via Wikipedia

Finally the posterior deltoid is the head that usually gets neglected and is left to fend for itself. It takes its stimulation and work from auxiliary exercises done. Although this is the case, we have to consider that this lowly muscle is important in developing depth in the shoulder region. Without it, the shoulder will appear flat from the side and creates the whole “surfboard” bodybuilder look, wide but flat.

Underdeveloped posterior shoulders create a thin and round shouldered appearance but a well-rounded look of a champion requires a pump up of the posterior deltoids.

Deltoid work is complex. It requires a real study of each movement of every individual heads throughout the whole exercise. The unintentional bombing of the anterior head while trying to work the lateral head is usually caused by the wrong position and form of the elbows. Advertently observing in the mirror while working out and slightly shifting the angle to transfer the stress would help correct this.

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