UNIVERSITY OF WISCONSIN-LA CROSSE
Graduate Studies

ELECTROMYOGRAPHIC ANALYSIS OF THE DELTOID MUSCLE DURING
VARIOUS SHOULDER EXERCISES

A Manuscript Style Thesis Submitted in Partial Fulfillment of the Requirements for the
Degree of Master of Science

Samantha Sweeney

College of Science and Health
Clinical Exercise Physiology

May, 2014

ABSTRACT
Sweeney, S.P. Electromyographic analysis of the deltoid muscle during various shoulder
exercises. MS in Clinical Exercise Physiology, December 2014, 46pp. (J. Porcari)
The purpose of this study was to determine which exercise activates the deltoid muscle to
the greatest degree using electromyographic (EMG) analysis. Sixteen experienced malelifters completed five repetitions of the following exercises using 70% of 1 RM, bodyweight, or a rope for resistance: dumbbell (DB) shoulder press, DB front raise, bent arm
lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes,
barbell upright row, 45 degree incline row, and dips. Surface EMG was recorded andrepresented as a percentage of the maximal voluntary contraction. A one-way ANOVA
with repeated measures was used to test for differences in EMG between exercises.
Anterior deltoid analysis showed a significant difference in muscle activation between
the DB shoulder press and the other nine exercises. Middle deltoid analysis showed nosignificant difference between the 45 degree incline row and bent arm lateral raise while
all other exercises elicited significantly lower muscle activation. Posterior deltoid
analysis showed no significant difference between the seated rear lateral raise and 45
degree incline row while all other exercises elicited significantly lower muscle activation.
Based on the musculature of the deltoid and the findings of this study, a variety of
exercises are needed to effectively train the deltoid. Further research investigating
shoulder exercises not tested in this study is still needed.

iii

ACKNOWLEDGEMENTSFirst and foremost I would like to thank my loving parents who have always been
there for me. I very much appreciate your constant belief in me and occasional toughlove. I would never have dreamed of accomplishing this feat nor be where I am without
you! Morgan and I could not ask for better parents.
I would like to express my sincere gratitude to the wonderful CEP staff at the
University of Wisconsin - La Crosse. The CEP program is what it is because of thecountless hours you dedicate to the program and your students. One could not ask forbetter role models. I am also forever grateful for the LEHP participants who have sharewith me their life lessons and bright smiles. You truly touch lives every year!
A big thank you to John Porcari, Atilla Kovaks, Clayton Camic, and Carl Foster
for all of your time, patience, and guidance throughout this thesis process! The researchwould not have gone as smoothly without your endless areas of expertise and willingness
to help. I feel honored to have had the opportunity to work with you all.
I would not have made it through this very stressful and very fun year without myclassmates and now forever friends. I will never forget the ups and the downs we haveshared this past year. You will all do great things!
Lastly, a special thanks to the Rank family for their positive support and always
making me feel welcome in their home.

iv

TABLE OF CONTENTS
PAGE
ABSTRACT ....................................................................................................................... iii
ACKNOWLEDGEMENTS ............................................................................................... iv
LIST OF FIGURES ........................................................................................................... vi
LIST OF TABLES ............................................................................................................ vii
LIST OF APPENDICES .................................................................................................. viii
INTRODUCTION ...............................................................................................................1
METHODS ..........................................................................................................................4
Subjects .................................................................................................................4
Exercises ...............................................................................................................5
Testing.................................................................................................................12
Electromyographic Analysis ...............................................................................14
Statistical Analysis ..............................................................................................14
RESULTS ..........................................................................................................................15
DISCUSSION ....................................................................................................................21
REFERENCES ..................................................................................................................24
APPENDICES ...................................................................................................................27v

LIST OF FIGURESFIGURE

PAGE

1.

Dumbbell Shoulder Press ..............................................................................................62.

Dumbbell Front Raise ...................................................................................................63.

Bent Arm Lateral Raise ................................................................................................7

4.

Barbell Upright Row .....................................................................................................7

5.

Seated Rear Lateral Raise .............................................................................................8

6.

Cable Diagonal Raise ....................................................................................................87.

Push-ups ........................................................................................................................98.

Battling Ropes .............................................................................................................10

9.

45 Degree Incline Row ...............................................................................................10

10.

Dips ...........................................................................................................................11

11.

Electrode Placement..................................................................................................1312.

Muscle activation of the anterior deltoid ..................................................................1713.

Muscle activation of the middle deltoid....................................................................18

14.

Muscle activation of the posterior deltoid ................................................................20vi

LIST OF TABLES
TABLE

PAGE

1.

Descriptive characteristics of the subjects ..................................................................42.

One repetition values for each lift .............................................................................15

3.

Average EMG for the anterior deltoid ......................................................................16

4.

Average EMG for the middle deltoid .......................................................................18

5.

Average EMG for the posterior deltoid ....................................................................19vii

LIST OF APPENDICESAPPENDIXPAGE

A.

Pre-Exercise Health Screening Questionnaire .........................................................26

B.

Informed Consent ......................................................................................................28

C.

Review of Literature..................................................................................................31

viii

INTRODUCTION
The Centers for Disease Control and Prevention (CDC) (2006) analyzed datafrom the National Health Interview Survey and estimated that nearly 20% of adults aged
18-65 years participate in some form of resistance training two or more times per week.
These statistics reveal that there are still 80% of adults in America that do not participate
in any form of regular resistance training. The American College of Sports Medicine(ACSM) (2013) recommends that in addition to aerobic exercise, individuals should
perform resistance training 2-3 days per week. When performed on a regular basis,
resistance training leads to higher levels of muscular strength, which is important when it
comes to performing activities of daily living. Other benefits of resistance training
include improvements in body composition, blood glucose levels, lipid values, restingblood pressure, bone mineral density, as well as the reduced risk of metabolic syndrome,
cardiovascular disease, and all-cause mortality (ACSM, 2013).
One area of the body that is essential to train is the shoulders. Broad muscularshoulders are desired from an aesthetic point of view, but are also vital from a functional
point of view. Individuals are often required to lift objects over their head as well as pushand pull things. These movements require structurally sound and strong shoulder
muscles. Weak shoulders lead to altered biomechanics and decreased performance,increasing an individual’s chance of injury (Voight &Thomson, 2000). Since shoulder
pain affects up to 67% of the population at some point in their lifetime, an emphasis on

1shoulder conditioning is essential to avoid common shoulder pathologies (Kolber,
Beekhuizen, Cheng, & Hellman, 2008).
In order to train the shoulder muscles effectively, it is essential to understand theanatomical make-up of the shoulder. The shoulder is a ball and socket joint joining thehumerus bone of the upper arm with the scapula (Evans, 2007). This type of joint allows
for six main movements to occur at the shoulder: flexion, extension, adduction,
abduction, internal rotation, and external rotation (Evans, 2007). The major muscles ofthe shoulder are the deltoid and the rotator cuff muscle group. The deltoid consists ofthree separate heads: anterior, middle, and posterior (Evans, 2007). The anterior deltoid
attaches to the clavicle and raises the arm forward. The lateral deltoid attaches to theacromion process of the scapula and lifts the arm outward to the side (Evans, 2007). The
posterior deltoid attaches to the scapula and moves the arm backward (Evans, 2007). The
rotator cuff muscles consist of the supraspinatus, infraspinatus, teres minor andsubscapularis (Evans, 2007). These muscles maintain stability by compressing thehumeral head into the concave glenoid fossa of the scapula during upper extremity
motion and are also responsible for internal and external rotation of the upper arm(Reinold et al., 2004).
Because the shoulder is such a complex joint, choosing the best exercise for theshoulder becomes difficult. One way to determine the level of muscle activation
associated with a particular exercise is through the use of electromyography (EMG)(Jakobsen et al., 2012). Specifically, EMG amplitude is reflective of motor unit
recruitment, firing rate, and synchronization in the muscle (De Luca, 2002). There has
been a growing interest in the effect of exercise technique and variation on muscle

2

activity in several exercises for development of the upper body. Previous studies havecompared dumbbell (DB) vs. barbell (BB) exercises, seated vs. standing, as well as theeffect of elbow range of motion and inclination of the torso (Barnett, Kippers, & Turner,
1995; Kohler, Flanagan, & Whiting, 2010; Paoli, Marcolin, & Petrone, 2010;
Saeterbakken & Fimland, 2013). Kohler et al. (2010) compared DB vs. BB presses andreported similar EMG activity in the anterior and middle deltoid, despite the fact that the
dumbbell load was only ~ 86% of the barbell load. Saeterbakken and Fimland (2013)
reported that when comparing DB vs. BB shoulder presses while standing and seated, theexercise with the greatest stability requirement (standing and dumbbells) demonstrated
the highest neuromuscular activity of the deltoid muscles. Paoli et al. (2010)
investigated the effects of elbow range of motion on the EMG activity of the shoulder
and rotator cuff muscles during the seated military press. The results showed that thehighest EMG activity was obtained by performing the exercise with a complete range of
motion. Barnett et al. (1995) looked at variations in torso inclination and hand spacing
on EMG activity of five muscles acting on the shoulder joint. Anterior deltoid activity
tended to increase as trunk inclination increased. The results of the previously mentioned
studies were taken into consideration when planning the methods of this study.
The purpose of this study was to determine which exercise activates the deltoid
muscle to the greatest degree during various shoulder exercises using EMG. The
shoulder exercises chosen for this study are commonly performed by athletes,
recreational lifters, and are commonly prescribed by personal trainers. By determining
the most effective exercise(s), it may be possible to minimize the amount of time needed
for resistance training, which could result in improved exercise adherence.

3

METHODS
Subjects
Sixteen male volunteers were recruited for this study. The subjects wereapparently-healthy college students between the ages of 18-30 years. Subject had no
history of shoulder injury and also had previous weight training experience. Descriptive
characteristics of the subjects are presented in Table 1.

Table 1. Descriptive characteristics of the subjects (N=16).
Mean ± SD

Range

Age (yrs)

22.3 ± 1.2

20.0 – 24.0

Height (in)71.5 ± 3.4

64.5 – 77.0

Weight (lbs)190.0 ± 29.7

140.0 – 240.0

The University of Wisconsin – La Crosse Institutional Review Board for the Protectionof Human Subjects approved this study prior to testing. Each subject was informed of the
purpose, procedures, potential risks, benefits, and confidentiality of the study andprovided written informed consent before participating.

4

Exercises
Ten different exercises were performed during this study to determine which
exercise(s) most effectively activates the deltoid muscles. Participants were required toattend one practice session and three testing sessions. During the practice session,
subjects practiced each of the shoulder exercises to ensure safe and uniform technique.
The exercises evaluated in this study as well as an explanation of each exercise are as
follows:
Anterior Deltoid Maximal Voluntary Contraction (MVC): The subject was seatedon an upright bench facing a squat rack with the bar at a height that put the elbow
joint at 90 degrees. The subject then attempted to push the immovable bar
overhead creating a maximal voluntary isometric contraction.
Middle Deltoid MVC: Seated in a shoulder press machine, the subject bent theirelbows to 90 degrees. Without changing the bend in their elbows, the subject
raised their arms upward until they were parallel to the floor and firm against themachine’s handles. The subject then pushed through their elbows against an
immovable weight creating a maximal voluntary isometric contraction.
Posterior Deltoid MVC: The subject was seated at the end of a bench, in-between
a squat rack with safety catch bars. While bending over and resting their torso on
their thighs, the subject maintained a flat horizontal back position and raised theirarms to their sides until their elbows were at shoulder height. The arms wereperpendicular to the torso while pushing against the immovable safety bars tocreate a maximal voluntary isometric contraction.

5

1. Dumbbell Shoulder Press: The subject was seated in an upright position with theirback flat against the pad of the seat and their feet flat on the floor. The subject
held a dumbbell in each hand, with their hands positioned at the side of theirshoulders. The subject then pressed the dumbbells upward until their arms wereextended overhead and lowered back to the sides of their shoulders to finish the
movement.

Figure 1. Dumbbell Shoulder Press

2. Dumbbell Front Raise: The subject grasped dumbbells in each hand with arms
straight, but not locked at the elbow. The subject then raised the dumbbells
forward and upward until their arms were parallel with the ground. To finish theexercise the dumbbells were lowered back to the starting position.

Figure 2. Dumbbell Front Raise
6

3. Bent Arm Lateral Raise: Grasping a pair of dumbbells, the subject bent theirelbows to 90 degrees. Without changing the bend in their elbows, the subject
raised their arms upward until they were parallel to the floor. Lastly, the subject
lowered their arms back to their sides to finish the movement.

Figure 3. Bent Arm Lateral Raise

4. Barbell Upright Row: The subject was standing and grasped a barbell for thisexercise. Keeping the barbell close to the body and elbows above the forearms,
the subject lifted the barbell straight up. After reaching the top of the movement
the subject lowered the barbell back to the starting position.

Figure 4. Barbell Upright Row
75. Seated Rear Lateral Raise: The subject was seated at the edge of a bench with
their feet on the floor. While bending over and resting their torso on their thighs,
the subject grasped dumbbells with arms extended under legs. While maintaining
a flat horizontal back position, the subject raised their arms to their sides until
their elbows were at shoulder height. The arms were perpendicular to the torso,
with a fixed elbow position (10° to 30° angle) throughout exercise. The subject
then lowered the dumbbells to the starting position.

Figure 5. Seated Rear Lateral Raise

6. Cable Diagonal Raise: The subject used a cable machine and D-handle
attachment for this exercise. The subject stood with their feet shoulder widthapart and far enough away from the pulley to ensure tension. While standing up
straight, the subject slowly raised the handle upward to shoulder height, keeping
their arm straight. While maintaining a straight arm, the subject lowered thehandle back to the starting position.

8

Figure 6. Cable Diagonal Raise

7. Push-ups: The subject started by lying prone on the floor with hands flat on the
ground directly underneath their shoulders. Keeping their body straight, thesubject rose up off the floor by extending their arms. A 2-inch foam sponge wasplaced underneath the subject’s chest to standardize the test. Keeping their backflat and parallel to the floor, the subject lowered their body by bending their arms
until the sponge was touched. Once the sponge was touched, the subject returnedto the starting position body by extending their arms.

Figure 7. Push-ups

98. Battling Ropes: The subject started by planting their feet in a shoulder width
squat stance ensuring a solid base. Next, the subject gripped each end of the rope
firmly in each hand. The subject then alternated swinging their arms up and down
creating a wavelike motion with the rope.

Figure 8. Battling Ropes

9. 45 Degree Incline Row: Lying prone on an incline bench (45 degrees), thesubject let their arms hang straight while holding dumbbells. To initiate theexercise, the subject lifted their arms as high as possible by squeezing theirshoulder blades together. Throughout the movement the upper arm remained
perpendicular to the body and the forearms pointed toward the floor. The subject
lowered the dumbbells back to the starting position after achieving the top of the
movement.

10Figure 9. 45 Degree Incline Row

10. Dips: The subject mounted the dip machine by grasping the parallel bars andusing their arms to support their body weight. Shoulders were above their hands
and arms were extended, but elbows not locked. The subject lowered their bodyby bending their arms until a 90 degree angle was made at the elbow. Once a 90
degree angle was achieved the subject pushed up again until arms were extended.
Throughout the exercise the subject kept their body in a straight line, chest up,
and elbows pointed straight back.

Figure 10. Dips

11

Testing
Subjects participated in three testing days, with a minimum of 3 days rest between
each testing session. Participants were asked to not engage in any resistance training for
48 hours prior to each test day. On the first testing day, one-repetition maximum (1 RM)
values were assessed for each of the following exercises: DB shoulder press, DB front
raise, bent arm lateral raise, BB upright row, seated rear lateral raise, cable diagonal raise,and 45 degree incline row. A 1 RM was not established for push-ups, battling ropes, ordips because they use body weight or a rope as resistance. When establishing a 1 RM,
each subject completed a 3 minute warm-up on an upper body arm ergometer at a selfselected pace. Next, the weight was incrementally increased until their 1 RM wasachieved for each exercise.
On the remaining two test days, subjects had EMG electrodes placed on the
deltoid muscle according to SENIAM recommendations to record muscle activation(Hermens, Freriks, Disselhorst-Klug, & Rau, 2000). Each site was shaved, abraded, andscrubbed with alcohol to reduce skin resistance (De Luca, 2002). EMG electrodes wereplaced parallel to the muscle fiber direction of each portion of the deltoid muscle(Hermens et al., 2000). The anterior deltoid electrode was placed one finger width distal
and anterior to the acromion (Figure 11. A). The middle deltoid electrode was placed at apoint corresponding to the greatest bulge between the acromion of the scapula and thelateral epicondyle of the elbow (Figure 11. B). The posterior deltoid electrode wasplaced two fingerbreaths behind the angle of the acromion (Figure 11. C). The signal ofeach electrode was checked after application to ensure signal quality (Konrad, 2005).

12

Figure 11. Electrode Placement
A. Anterior Deltoid

B. Middle Deltoid

C. Posterior Deltoid

After electrode placement, subjects performed a self-paced 3 minute warm-up on an upper
body arm ergometer. Following warm-up, the subjects performed three maximal voluntary
contractions (MVC) held for 10 seconds each and five of the exercises in a randomly assigned
order. Subjects performed five repetitions of each exercise using 70% of 1 RM for resistance.
This percent of intensity is recommended by the American College of Sports Medicine (2013)
for novice to intermediate exercisers to improve strength. For exercises without an established 1
RM (push-ups, battling ropes, and dips) the subject’s body weight or a weighted rope was used
as resistance. Using a metronome, each exercise was performed at a pace of 1.5 seconds for theconcentric and 1.5 seconds for eccentric phase of the lift. Three minutes of rest was given
between exercises to ensure full recovery (ACSM, 2013).

13

Electromyographic Analysis
The raw EMG signals from the deltoid muscles were digitized at 2000 Hz and stored on a
personal computer. Muscle activation of the second, third and fourth repetition were used foranalysis of all exercises. The EMG signal was preamplified using a differential amplifier(Delsys Trigno Wireless Systems, Boston, MA; bandwidth 20-450 Hz). All signal processing
was performed using custom programs written with MATLab programming software (Version
R2012b, MathWorks,Natick, MA). The EMG signals were digitally bandpass filtered (fourthorder Butterworth) at 20-500Hz. The EMG amplitude (microvolts root mean square [uVrms])
values were calculated for each trial and represented as a percentage of the maximal EMG
recorded during the MVC trial for that day.
Statistical Analysis
A one-way ANOVA with repeated measures was used to compare the normalized EMG
for each of the deltoid muscles (%MVC). When there was a significant F ratio, Fisher’s LSD
was used for differences between the means. Alpha was set at 0.05 to achieve statisticalsignificance. The data was analyzed using the IBM Statistical Package for the Social Sciences
software (version 19.0; SPSS Inc., Chicago IL).

14

RESULTS
Subjects completed 10 different shoulder exercises in the current study. Average 1 RM
values for seven of those exercises are presented in Table 2. One repetition values were notdefined for dips, push-ups, or battling ropes because body weight or ropes were used as
resistance for those exercises. EMG data was collected for the concentric and eccentric phase ofeach lift during each repetition of a five repetition set. Muscle activity of the complete
movement (concentric and eccentric action) of the second, third, and fourth repetition was
averaged to yield a value for each exercise. Average EMG for the anterior, medial, and posteriordeltoid are presented in Tables 3-5 and Figures 12-14, respectively.

Table 2. One-repetition maximum (1 RM) values for each exercise (lbs).

DB Shoulder Press

Mean ± SD
69.5 ± 15.5

Range
40.0 – 100

DB Front Raise

29.1 ± 6.8

15.0 – 40

Bent Arm Lateral Raise

33.6 ± 8.8

15.0 – 50

45 Degree Incline Row

39.8 ± 10.5

17.5 – 60

BB Upright Row

117.2 ± 23.9

75.0 – 160

Cable Diagonal Raise

39.2 ± 11.6

20.0 – 70

Seated Rear Lateral Raise

25.3 ± 6.9

12.5 – 40

15

Analysis of the anterior deltoid found that the DB shoulder press elicited the greatest
muscle activation. All of the other exercises elicited significantly lower muscle activation values
when compared to the DB shoulder press.

Table 3. Average EMG (%MVC) for the anterior deltoid.
Exercise

Average EMG

DB Shoulder Press

74 ± 15.9

DB Front Raise

57 ± 11.9*

Battling Ropes

49 ± 16.0*

Push-ups

48 ± 14.5*

Cable Diagonal Raise

46 ± 19.0*

Dips

41 ± 15.5*

BB Upright Row

33 ± 15.2*

Bent Arm Lateral Raise

32 ± 18.5*

45 Degree Incline Row

6 ± 4.0*

Seated Rear Lateral Raise

5 ± 4.1**Significantly different than DB shoulder press (< .05).
Values represent mean ± SD.

16

120

% MVC

100
80
60

*

*

*

*

*

40
20

*

*
*

*

0

Exercise

Figure 12. Muscle activation of the anterior deltoid for the ten different exercises. Error bars
represent standard error.

Analysis for the medial deltoid found that there was no significant difference whencomparing the 45 degree incline row to the bent arm lateral raise. All of the other exercises
elicited significantly lower muscle activation values when compared to the 45 degree incline
row.

17

Table 4. Average EMG (%MVC) for the middle deltoid.
Exercise

Average EMG

45 Degree Incline Row

84 ± 14.5

Bent Arm Lateral Raise

77 ± 16.1

Cable Diagonal Raise

74 ± 15.1*

BB Upright Row

73 ± 13.3*

Seated Rear Lateral Raise

70 ± 14.6*

DB Shoulder Press

62 ± 18.6*

Battling Ropes

37 ± 19.3*

DB Front Raise

36 ± 15.5*

Push-ups

13 ± 11.5*

Dips

7 ± 3.5**Significantly different than 45 degree incline row (< .05).
Values represent mean ± SD.

120

% MVC

100
80

*

*

*

*

60
*

40

*
*

20

*

0

Exercise

Figure 13. Muscle activation of the middle deltoid for the ten different exercises. Error bars
represent standard error.

18

Analysis of the posterior deltoid found that there was no significant difference in muscle
activation when comparing the seated rear lateral raise to the 45 degree incline row. All of theother exercises elicited significantly lower muscle activation values than those two exercises.

Table 5. Average EMG (%MVC) for the posterior deltoid.
Exercise

Average EMG

Seated Rear Lateral Raise

73 ± 9.9

45 Degree Incline Row

69 ± 14.0

Battling Ropes

38 ± 22.0*

Cable Diagonal Raise

35 ± 17.0*

Bent Arm Lateral Raise

33 ± 14.4*

BB Upright Row

31 ± 11.5*

Dips

26 ± 53.4*

DB Shoulder Press

10 ± 5.4*

DB Front Raise

9 ± 5.8*

Push-ups

6 ± 5.7 **Significantly different than seated rear lateral raise (< .05).
Values represent mean ± SD.

19

120
100

% MVC

80
60
40

*

*

*

*

20

*
*

*

*

0

Exercise

Figure 14. Muscle activation of the posterior deltoid for the ten different exercises. Error bars
represent standard error.

20

DISCUSSION
The purpose of this study was to determine which commonly used shoulder exercises
activate the deltoid muscle to the greatest degree using EMG. Because the deltoid muscle iscomposed of three different heads (anterior, middle, and posterior), EMG electrodes were placedon each section. This study compared ten different exercises that are generally used tostrengthen the deltoid.
Previous studies which have studied muscle activation of the shoulder musculature using
EMG have compared DB versus BB exercises, standing vs. seated, as well as the effect of rangeof motion, hand position, and torso inclination (Barnett et al., 1995; Kohler et al., 2010; Paoli etal., 2010; Saeterbakken & Fimland, 2013). All of the previous studies used some type ofshoulder press to conduct their research. The current study analyzed the deltoid activation
during nine commonly used shoulder exercises, in addition to the activation during the DB
shoulder press.
This study found that activation of the anterior deltoid was greatest during the DB
shoulder press in comparison to all the other exercises. Paoli et al. (2010) found that the highest
EMG activity was obtained by performing the DB shoulder press with a complete range of
motion, which was used in this study. This study did not compare barbell vs. dumbbell shoulderpresses. However, both Kohler et al. (2010) and Saeterbakken and Fimland (2013) found thatdumbbell shoulder presses were superior to barbell shoulder press. All of the other exercises
activated the anterior deltoid to a lesser degree, with the 45 degree incline row and seated rearlateral raise providing virtually no activation of the anterior deltoid. This would be expected21

considering these exercises are often used to target the posterior portion of the deltoid whentraining.
Results for the middle deltoid activation indicated that there was no significant differencein muscle activation between the 45 degree incline row and the bent arm lateral raise. It wastherefore concluded that these shoulder exercises could be used interchangeably to train the
middle deltoid. When looking at other exercises, there was a steady drop off in muscle
activation for the various exercises. Push-ups and dips elicited almost no activation of the
middle deltoid in comparison to the 45 degree incline row, making them poor exercises whentrying to target the middle deltoid.
Lastly, the posterior deltoid activation showed no significant difference in muscle
activation between the seated rear lateral raise and 45 degree incline row. These exercises canalso be used interchangeably to train the posterior deltoid. When looking at the other exercises,
there was an overall significant decrease in posterior deltoid activation. DB shoulder press, DB
front raise, and push-ups elicited the least amount of posterior deltoid activation. These results
are consistent considering the high degree of anterior deltoid activation during these same
exercises.
The results of this study indicate that it is impossible to select a single best shoulder
exercise, since the shoulder is a complex joint and one exercise cannot maximally activate all
three heads of the deltoid at once. For example, the seated rear lateral raise activated theposterior deltoid to the highest degree, but was lowest for anterior deltoid activation. The
practical application for the results of this study is that athletes and personal trainers need to use
a variety of exercises to train the deltoid muscle effectively. Further research investigating the22

muscle activation of shoulder exercises not tested in this study or different variations of thechosen exercises is still needed.

23

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Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of Body Position and Loading Modality
on Muscle Activity and Strength in Shoulder Presses. The Journal of Strength &Conditioning Research, 27(7), 1824-1831.
Voight, M. L., & Thomson, B. C. (2000). The role of the scapula in the rehabilitation of shoulder
injuries. Journal of Athletic training, 35(3), 364

25

APPENDIX A
PRE-EXERCISE HEALTH SCREENING QUESTIONNAIREELECTROMYOGRAPHIC ANALYSIS OF THE DELTOID MUSCLE DURING
VARIOUS SHOULDER EXERCISES

Pre-Exercise Health Screening Questionnaire

Name: _______________________________________
Age__________

Gender_____________Height__________

Weight_________Have you done strenuous exercise within the past 24 hours (circle one)? YesAre you experiencing, or have previously experienced shoulder pain which is madeworse with exercise? Yes
NoNo

If yes, please explain______________________________________________________________________________________________________________________________

Subject #Day #1 Exercises

Day #2 Exercises

1. MVC

1. MVC

2. .

2. .

3. .

3. .

4. .

4. .

5. .

5.

27

APPENDIX B
INFORMED CONSENTINFORMED CONSENTELECTROMYOGRAPHIC ANALYSIS OF THE DELTOID MUSCLE DURING
VARIOUS SHOULDER EXERCISES

I, ___________________________, volunteer to participate in a research study
being conducted at the University of Wisconsin-La Crosse.
• Purpose and Procedure The purpose of this study is to compare muscle activity of the shoulder muscle
using electromyography (EMG) during different shoulder exercises.
 The exercises to be tested will be the dumbbell shoulder press, dumbbell front
raise, bent arm lateral raise, barbell upright row, seated rear lateral raise, cablediagonal raise, push-ups, battling ropes, 45 degree incline row, and dips.
My participation in this study will require me to complete four sessions, eachlasting approximately 1 hour.
o During the first session (practice session) I will perform all of the 10
different exercises to become accustomed to them.
o During the second session, I will perform all 10 exercises to establish my
1 repetition maximum (1 RM) for each lift.
o During the first testing session I will perform 5 of the exercises at
random, using 70% of 1 RM.
o During the second testing session I will perform the remaining 5
exercises, again at random and using 70% of 1 RM.
o During the two testing sessions, I will have adhesive electrodes placed on
my anterior, middle, and posterior deltoid in order to record and measuremuscle activity.
Testing will take place in the weight room located in Mitchell Hall on the
University of Wisconsin-La Crosse campus.
This study will be conducted by research assistants under the supervision anddirection of Dr. John Porcari, a professor in the Department of Exercise and Sport
Science.

• Potential Risks
 Muscle fatigue and muscle soreness are possible risk factors associated withparticipating in this study.
 Skin irritation from placement of the EMG electrodes is possible.
 During all testing sessions there will be individuals present who are trained in
CPR and Advanced Cardiac Life Support if complications were to occur.
 The risk of serious or life-threatening complications, for healthy individuals, likeme, is near zero.

29• Potential Benefits I, athletes, coaches, and trainers, may benefit from this study by gaining
knowledge about which shoulder exercises elicit the most activation.
• Rights & Confidentiality
 My participation in this study is voluntary.
 I can withdraw from the study at any time, for any reason, without penalty.
 The research findings of this study may be published or presented using groupdata.
 All information will be kept confidential and my data will not be linked withpersonally identifiable information.

I have read the information provided on this consent form. I have been informedof the purpose of the test, the procedures, and expectations of myself as well as
the testers, and of the potential risks and benefits that may be associated withvolunteering for this study. I have asked any and all questions that haveconcerned me and received clear answers to ensure my full understanding of all
aspects of the study.
If I have any other questions that arise I may feel free to contact the principal
investigator: Samantha Sweeney (715) 495-2530, or her study advisor, Dr. John
Porcari, 141 Mitchell Hall, (608) 785-8684. Questions regarding the protection ofhuman subjects may be addressed to the University of Wisconsin-La Crosse
Intuitional Review Board for the Protection of Human Subjects at (608) 785-8124

Participant: ____________________________________________ Date: ____________
Investigator: ___________________________________________ Date: ____________

30

APPENDIX CREVIEW OF LITERATUREREVIEW OF LITERATURE
According to the American College of Sports Medicine (2013) resistance training
should be performed a minimum of 2-3 times per week. Even though the health benefits
that coincide with resistance training are immense, 80% of Americans fail to meet ACSM
recommendations (CDC, 2006). By determining which exercises are the most efficient,time spent resistance training could be reduced while potentially getting the same
benefits. Electromyographic (EMG) analysis can be used to determine activation ofdesired muscles or muscle groups (De Luca, 2006). This review of literature will discuss
how EMG can help to determine which shoulder exercises are the most effective at
activating the deltoid muscle.
Basics of Electromyography
Use of electromyography to study muscle function has been known since the mid1900s as a method to investigate muscle function (Paoli, Marcolin, & Petrone, 2010).
EMG deals with the detection, analysis, and use of the electrical signal that arises fromcontracting skeletal muscles (De Luca, 2006). Muscle fibers are innervated in groups
called motor units by the central nervous system (De Luca, 2006). The electrical signalthat is detectable by an electrode emanates from the activation of these motor units
resulting in a motor unit action potential (MUAP) (De Luca, 2006). The MUAP makes
up the value of the EMG signal. Recruitment and firing frequency are two control
mechanisms of contraction and force output that are reflected in the EMG signal (Konrad,2005). Because human skin has a filter effect, the EMG signal does not present original
recruitment and firing characteristics (Konrad, 2005). The EMG signal can be influenced
by several outside factors changing its shape and characteristics.

32

The EMG Signal
The observed EMG signal is a product of the instrumentation used to acquire thesignal as well as the electrical current that is generated by the motor unit. Two mainconcerns when detecting and recording EMG signal are the signal-to-noise ratio and any
distortion (De Luca, 2002). Noise is defined as any electrical signals that are not part of
the wanted EMG signal (De Luca, 2002). Minimal distortion means that any contributionof frequency in the EMG signal should not be altered (De Luca, 2002). In order toachieve the highest signal-to-noise ratio and minimal distortion an amplifier is used. Anynoise signal that originates far away from the detection site will be removed and any
relatively local EMG signals will be amplified (De Luca, 2002). Normalization of the
EMG signal allows researchers to compare different activities for the same muscle,different muscles, activities on different days, and different subjects for the same ordifferent tasks (Konrad, 2005).
EMG Electrodes
There are two main types of electrodes used for EMG: surface and indwelling.
Surface EMG electrodes are placed on the surface of the skin and detect activity frombeneath the electrodes (De Luca, 2006). Indwelling EMG electrodes are directly inserted
into the muscle belly (De Luca, 2006). Both types of electrodes have advantages anddisadvantages.
There are two types of indwelling electrodes: needle and fine wire. Both kinds ofindwelling electrodes have an advantage over surface electrodes when it comes tocollecting data on deep muscles. Needle electrodes have two main advantages. Needle
electrodes are able to detect individual MUAPs during relatively low force contractions,33

and can be conveniently reposition within the muscle after insertion (De Luca, 2006).
Wire electrodes are extremely fine, easily implanted, easily removed, and are generally
less painful than needle electrodes (De Luca, 2006). When inserting wire electrodes
some use the phrase “poke and hope” to describe the limitation of not being able toreposition the electrode once inserted (De Luca, 2006). Another limitation of the wire
technique is the tendency the electrode has to migrate, especially during the first few
contractions of the muscle (De Luca, 2006). To ensure safety when using indwellingelectrodes sterilization procedures must be followed (De Luca, 2006).
Surface electrode use is limited to larger superficial muscles and can often pick up
interface (crosstalk) from surrounding muscles (De Luca, 2006). This form of EMG isconvenient, minimally invasive, and easy to apply. Surface EMG typically uses 3
electrodes per muscle: 2 active electrodes and 1 reference electrode (De Luca, 2002).
The patented design of the Delsys surface electrode has a fixed parallel bar design,
contour shape, and convenient adhesive skin interfaces that allow for consistent recording(www.delsys.com/educational-resources). The reference electrode is necessary for
reducing and eliminating interference noise and should be placed as far away as possible
on a bony prominence (De Luca, 2002).
Surface Electrode Placement
Proper EMG sensor location is critical for detecting quality surface EMG signals.
It is important to also know the anatomical location, origin, insertion, and function of themuscle being studied. Delsys EMG Sensors have an arrow on top that should be aligned
along the length of the muscle so that the parallel bar detection sites transects the muscle
fibers (www.delsys.com/educational-resources). This design has the ability to monitor the
maximum number of muscles fibers in a given location (www.delsys.com/educational34

resources). To avoid crosstalk from adjacent muscles, the preferred electrode location is
between the innervation zone and the tendinous insertion (www.delsys.com/educationalresources). A significant advantage of surface EMG sensors is that they require no skinpreparation or adhesion for basic function. For this reason, it is possible to use a sensor
as a probe. Once the general location for the sensor is determined, contractions of themuscle can be performed to ensure that a quality signal is being detected prior toapplying adhesive.
Once the final EMG location is decided upon simple steps are required to prep theskin and to assure optimal signal detection. First shave any excessive hair from skin at
the detection site (Konrad, 2005).

The skin and silver detection bars of the EMG

sensors should first be wiped with isopropyl alcohol to remove any surface residues(delsys.com). Once the skin is dry abrade the skin with a fine sand paper to remove any
dead skin to further improve the impedance (De Luca, 2006). When using the Delsys
system apply interface to the sensor, remove the adhesive backing from the interface, andapply the sensor to the skin at the prepared site (www.delsys.com/educational-resources).
Muscles of the Glenohumeral Joint
The shoulder is a ball and socket joint located between the humerus bone of theupper arm and the scapula (Evans, 2007). The deltoid muscle of the shoulder consists ofthree separate sections, capable of moving the arm in different directions. Six main
movements occur at the shoulder: flexion, extension, abduction, internal rotation, andexternal rotation (Evans, 2007). From a broad tendon above the shoulder joint, thedeltoid’s three heads merge into a single tendon that attaches to the humerus bone of theupper arm (Evans, 2007). The anterior deltoid attaches to the clavicle and raises the arm
forward (Evans, 2007). The middle deltoid attaches to the acromion and lifts the arm
35

outward to the side (Evans, 2007). The posterior deltoid attaches to the scapula andmoves the arm backward (Evans, 2007).
The functional stability of the shoulder is provided through the integratedfunctions of the joint capsule, ligaments, the deltoid muscles, and particularly the rotator
cuff muscles. The rotator cuff muscles consist of the supraspinatus, infraspinatus, teresminor and subscapularis (Evans, 2007). These muscles maintain stability by compressing
the humeral head into the concave glenoid fossa during upper extremity motion (Reinold,
et al., 2004). Despite being a barely visible muscle group, the rotator cuff is essential toshoulder stability and strength.
Related Studies
Various studies have been conducted comparing shoulder muscle activation
during various shoulder exercises. Previous studies have tested varying ranges of motion
and grip variation, but none have tested and ranked the most popular shoulder exercisesby their gross deltoid activation. For example, Saeterbakken and Fimland (2013)
compared EMG activity during barbell and dumbbell shoulder presses performed seatedand standing. They found standing shoulder press with dumbbells demonstrated thehighest neuromuscular activity of the deltoid muscles, although it was the exercise withthe lowest 1RM strength.
Schoefeld et al. (2013) conducted a study on the effect of hand position on EMG
activity of the posterior deltoid during a horizontal abduction exercise. The popularmachine rear deltoid flye was used to test pronated grip versus neutral. Results showedthat mean EMG activity for the posterior deltoid was significantly greater in neutralcompared to a pronated grip.

36

Kohler et al. (2010) compared barbell and dumbbell presses and reported similar
EMG activity in the anterior and medial deltoid, despite the fact that the dumbbell load
was only ~86% of the barbell load. Saeterbakken and Fimland (2013) reported that whencomparing dumbbell vs. barbell shoulder presses while standing and seated, the exercise
with the greatest stability requirement (standing and dumbbells) demonstrated the highest
neuromuscular activity of the deltoid muscles. Paoli et al. (2010) investigated the effects
of elbow range of motion on the EMG activity of eight shoulder muscles during theseated military press. The results showed the highest EMG activity was obtained by
performing the exercise with a complete range of motion. Barnett et al. (1995) looked atvariations in torso inclination and hand spacing on EMG activity of five muscles acting
on the shoulder joint. Anterior deltoid activity tended to increase as trunk inclination
increased.
The methods of this study will compare favorably to the results of the previous
related studies. Determining which exercise activates the deltoid muscle to the greatest
degree could result in minimizing the amount of time needed for resistance training,
Therefore, improving exercise adherence.

37

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American College of Sports Medicine (2013). ACSM’s guidelines for exercise testingand prescription: ninth edition. Baltimore, MD and Philadelphia, PA: American
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Weight Training Modifications for the Individual With Anterior Shoulder
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Centers for Disease Control and Prevention (CDC). (2006). Trends in strength training-United States, 1998-2004. MMWR: Morbidity and Mortality Weekly Report,
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De Luca, C. J. (2002). Surface electromyography: Detection and recording. DelSys
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De Luca, C. J. (2006). Electromyography. Encyclopedia of Medical Devices andInstrumentation (pp. 98-109). Boston, MA: Boston University.
Evans, N. (2007). Bodybuilding Anatomy (pp. 1-29). Champaign, IL: Human Kinetics.
Hermens, H. J., Freriks, B., Disselhorst-Klug, C., & Rau, G. (2000). Development ofrecommendations for SEMG sensors and sensor placement procedures. Journal ofelectromyography and Kinesiology, 10(5), 361-374.
Konrad, P. (2005). The ABC of EMG. A practical introduction to kinesiologicalelectromyography, 1.
Paoli, A., Marcolin, G., & Petrone, N. (2010, June). Influence of Different Ranges of
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Saeterbakken, H. A., Fimland, S. M. 2013. Effects of Body Position and Loading
Modality on Muscle Activity and Strength in Shoulder Presses. Journal ofStrength and Conditioning Research, 27(7), 1824-1831.
Schoenfeld, B., Sonmez, R. T.,Morey, J. K., Contreras, B., Harris, R., Ozen, S. 2013.
Effect of Hand Position on EMG Activity of the Posterior Shoulder Musculature
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38