The main shoulder muscles that concern bodybuilders are
deltoids and although they work closely with arms and chest muscles, it is possible to isolate delts in a training session. Unlike other body parts though, shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.The deltoid covers shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to front.
2. The medial or middle deltoid allows you to raise your arm to side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to torso.
The front delt usually receives plenty of work with chest exercises such as bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
