Deltoids (shoulder)
The muscle capping the shoulder. Involved in lifting the arm and controlling its position.
Where is it?
The rounded muscle that caps the shoulder. It runs from the collarbone and shoulder blade to the outer side of the upper arm bone, and is divided into front, middle and rear parts.
Muscles included: deltoid (front, middle and rear parts)
Main actions
- Lift the arm forwards, sideways and backwards
- Hold a raised arm in position
- Steady the shoulder when the arms support the body
Stretches that lengthen the deltoids (8)
Wall Chest Stretch
Chest and front of the shoulder
Seated Chest Stretch
Chest and front of the shoulder
Cross-Body Shoulder Stretch
Back of the shoulder
Supine Elbow Opening
Chest and front of the shoulder
Seated Hands-Behind Chest Opener
Chest and front of the shoulder
Supported Shoulder Abduction
Chest and shoulder abduction
Supported Cross-Body Stretch
Back of the shoulder and horizontal adduction
Pectoralis Major Stretch
Pectoralis major and front of the shoulder
When it works in Pilates
They work as the arms rise and lower in mat Arm Arcs, as the arms open backwards in Quadruped Rear Deltoid, and as the shoulders support you in plank-type exercises. Watch that the shoulders do not hunch towards the ears as the arms rise.
Exercises with the deltoids as a main muscle (11)
Arm Arcs · Overhead Reach
Mat PilatesMove the arms towards the head, keeping a comfortable width and soft elbows.
Supine Arm Circles
Reformer PilatesMove both arms from the shoulders, lowering the hands towards the sides.
Seated Twist Reach
Reformer PilatesKeep both hands reaching forwards and upwards in front of you while turning the rib cage towards the side the strap comes from. Relative to the chest, the arms point the opposite way.
Prone Pull & Arm Circle
Reformer PilatesDraw the arms towards the sides and move them through an outward arc.
Hip & Shoulder Movement
Reformer PilatesKeep the elbows extended while flexing the shoulders and sending the carriage backwards.
Quadruped Rear Deltoid
Reformer PilatesWith the elbow long, draw the arm sideways through horizontal shoulder extension.
Quadruped Trunk Resist
Reformer PilatesMaintain all four support points while sending the carriage away with the hands.
Tall Kneeling Shoulder Circle
Reformer PilatesCircle the arms outwards from the sides and lift them in front of the shoulders.
Rowing & Twist
Reformer PilatesDraw the elbow towards the side while rotating the rib cage in the same direction.
Show 2 more exercises
Exercises with the deltoids in a supporting role (22)
Trunk Movement, Reverse Plank & Flexion, Low Oblique Leg Press and others: show all 22
Trunk MovementReverse Plank & FlexionLow Oblique Leg PressResistance Cat BackLateral Resistance CatMoving Cat BackCat Back · Long BoxZOA Cat BackQuadruped Pull & ExtensionQuadruped JumpAOS TwistTall Kneeling Pallof PressTall Kneeling TwistKneeling Side PlankStanding Side PlankCat StretchMermaid · Seated Side BendHundred Prep · Feet SupportedSide Bend Prep · Bent KneesDouble Leg StretchSaw · Single-Side ObservationDouble Leg Kick · Forward-Facing Variation
In daily life
Any movement that raises the arm: reaching for a shelf, lifting things or doing your hair.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
Sources, review and revision policy