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Deltoid (Lateral)三角肌中束

Shoulders · Superficial (L1) · Anterior · 4 exercises

Function

The primary abductor of the shoulder (lateral raises) and the key muscle behind the visual width of your shoulders. Also a stabilizing synergist in every overhead press.

Best Exercises & Form Cues

• Dumbbell Lateral Raise

  Equipment

  Dumbbells

  Sets & Reps

  4 sets × 12-20 reps · rest 60 s

  How to do it

  Slight elbow bend locked; lead with the elbows up from the thighs to shoulder height (no higher), pinky side slightly up like pouring water; 3-second descent.

  Common mistakes

  Swinging, going above shoulder height (traps take over), shrugging

• Barbell Upright Row

  Equipment

  Barbell (mid grip)

  Sets & Reps

  3 sets × 10-12 reps · rest 90 s

  How to do it

  Grip shoulder-width; pull the bar up the body until the elbows are just above the hands; stop at chest height; lower under control.

  Common mistakes

  Pulling too high (impingement risk), wrists flicking outward, swinging the bar with the low back

• Cable Lateral Raise

  Equipment

  Cable station + single handle

  Sets & Reps

  3-4 sets × 12-15 reps per side · rest 60 s

  How to do it

  Pulley low; lean slightly forward (about 10°); lead with the elbows out and up to shoulder height, pinky side slightly high at the top; 3-second negative.

  Common mistakes

  Raising above the shoulder (traps take over), side-bending the torso to cheat, partial range

• Dumbbell Shoulder Press

  Equipment

  Dumbbells (seated/standing)

  Sets & Reps

  3-4 sets × 8-12 reps · rest 90 s

  How to do it

  Dumbbells at the shoulders, palms forward and slightly in; press until they nearly touch (no clashing), lower until upper arms are just below horizontal.

  Common mistakes

  Descending too deep (shoulder impingement), lower back arching, clashing the dumbbells and losing tension

Stretching & Recovery

• Cross-arm chest stretch
• Behind-neck elbow-pull side bend

Other muscles in the Shoulders

Deltoid (Anterior) · Subscapularis · Deltoid (Posterior) · Infraspinatus · Teres Minor