Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: Shoulder rehab

Learn all about your deltoids

Source: http://en.wikipedia.org/wiki/Deltoid_muscle

Source: http://en.wikipedia.org/wiki/Deltoid_muscle

Similar to the triceps, there are 3 heads to the deltoids; the anterior or front (right, in red), the middle (right, in green), also known as the lateral, the outer, or side, and the posterior (right, in blue) or the rear.

  • The anterior deltoid originates on the anterior surface of the clavicle (collarbone)

  • The middle or lateral deltoid starts on the acromion and spine of the scapula/shoulder blade (seen below), 

  • The posterior deltoid starts on the spine of the scapula (seen below).

All 3 heads then come together and attach on the humerus (upper arm).

The deltoids are involved in nearly every single thing you do, including things like deadlifts. Although the shoulder does things like abduct the arm (humerus), rotate the humerus, aid in pressing and throwing, etc. the shoulder also has to work hard to keep the humerus from dislocating from the humeral socket. The shoulder is unique in that it allows for the greatest range of motion out of all joints in the body, however, this can also increase the risk of injury.

Source: http://en.wikipedia.org/wiki/Deltoid_muscle

Source: http://en.wikipedia.org/wiki/Deltoid_muscle

Source: http://en.wikipedia.org/wiki/Deltoid_muscle

Every workout that involves the shoulders should begin with a thorough warmup to get the soft tissues that make up the stabilization and strength of the shoulder warm, as well as activating the muscles to ensure stability. Even on days when you are not directly working the shoulders, it is beneficial to do a routine like the following to increase the strength and durability of the entire shoulder girdle.

Take deadlifts, for example. Although you are not abducting your arms or pressing weight overhead, your deltoids need to work hard to engage the head of the humerus and prevent it from literally being pulled from its socket.


Anterior Deltoid

  • Primarily used to abduct the shoulder when the arm is externally rotated
  • Flexes the arm at the shoulder
  • Internally rotates the arm

Lateral Deltoid

  • Primarily used to abduct shoulder when the arm is internally rotated

Posterior Deltoid

  • Primarily used to the extend the arm at the shoulder

Abduct when arm is externally rotated

Flex arm at shoulder

Internal rotation

Abduct when arm is internally rotated

Shoulder extension

The Ultimate Upper Body Warmup


As I start to prepare and get ready for my Body Beast/P90X3 hybrid, I feel now is a great time to get to some "preparation work" in order to maximize my progress as well as reduce my risk of injury.

I have stated that I do not wish to start my hybrid until my second son is born and the craziness surrounding a new baby dies down a bit. Because of this, I think this is a perfect time to get back to a shoulder "pre-hab" program that I came across a while ago.

Steve Edwards and I at Beachbody Coach Summit 2013

This "workout," created by Beachbody's Steve Edwards, is designed to strengthen and improve the overall stability of the shoulder joint. The shoulder is involved in so many actions, but also runs a much higher risk of injury. I have used this program in the past with great success, and have even used it with some of my personal training clients with great success as well.

I will be using this shoulder pre-hab every 2-3 days (along with some core work) for the next week or two until I finally start my Beast/X3 hybrid.

If you have had shoulder issues in the past or wish to prevent them in the future, I can't recommend this program enough!