Looking to build stronger and wider shoulders? Check out these isolated middle delt exercises to add to your workout routine!
Importance of Middle Delt Exercises
Building a well-defined and strong physique is the dream of many fitness enthusiasts. A well-built shoulder is an integral part of an aesthetically pleasing physique, and the middle deltoid muscle plays a vital role in creating that desired look. The middle deltoid muscle is located in the center of the shoulder between rear delt and front delt and training all these muscles regularly can help create that desired broad and well-defined shoulder. In this article, we will discuss some of the most effective middle delt exercises to help you achieve your shoulder goals.
Anatomy of the Middle Deltoid Muscle
Before diving into the exercises, it’s important to understand the anatomy of the middle deltoid muscle. The middle deltoid muscle is a triangular-shaped muscle located in the center of the shoulder. It originates from the acromion process of the scapula and inserts into the deltoid tuberosity of the humerus. It is responsible for the abduction, flexion, and extension of the shoulder joint.
Best Lateral/Middle Delt Exercises
Here are some of the most effective middle delt exercises to help you build stronger and wider shoulders.
1. Standing Military Press
The standing military press is one of the most effective exercises for building strong and defined shoulders. It targets the middle deltoid muscle along with the front and rear deltoids. Here’s how to perform it:
- Start by standing with your feet shoulder-width apart and the barbell racked on your upper chest.
- Grip the barbell with your hands slightly wider than shoulder-width apart and your palms facing forward.
- Press the barbell straight up until your arms are fully extended overhead.
- Lower the barbell back down to your upper chest and repeat for the desired number of reps.
2. Lateral Raises
Lateral raises are another effective middle delt exercise that isolates the middle deltoid muscle. Here’s how to perform it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping your elbows slightly bent, raise the dumbbells out to the side until they reach shoulder height.
- Slowly lower the dumbbells back down to your sides and repeat for the desired number of reps.
3. Cable Lateral Raises
Cable lateral raises are similar to regular lateral raises but offer a constant tension throughout the movement. Here’s how to perform it:
- Stand facing a cable machine with the handle attachment at shoulder height.
- Grab the handle with one hand and step away from the machine, keeping your arm straight.
- Raise your arm out to the side until it reaches shoulder height, keeping your elbow slightly bent.
- Slowly lower your arm back down and repeat for the desired number of reps before switching to the other arm.
4. Face Pulls
Face pulls are an excellent exercise that targets the rear deltoids and the middle deltoids. Here’s how to perform it:
- Attach a rope to a cable machine at shoulder height.
- Stand facing the machine and grab the rope with both hands, keeping your palms facing each other.
- Pull the rope towards your face, keeping your elbows high and out to the side.
- Slowly lower the rope back down and repeat for the desired number of reps.
Middle Delt Exercises using Dumbbells
There are several effective exercises you can do with dumbbells to target your middle deltoids. Here are a few
1. Dumbbell lateral raises
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Lift the dumbbells out to the sides until they reach shoulder height, keeping your elbows slightly bent. Lower the dumbbells back down to your sides and repeat.
2. Bent-over lateral raises
Bend forward at the waist, keeping your back straight, and hold a dumbbell in each hand with your palms facing each other. Raise the dumbbells out to the sides until they reach shoulder height, keeping your elbows slightly bent. Lower the dumbbells back down to your sides and repeat.
3. Arnold press
Hold a dumbbell in each hand at shoulder height, with your palms facing your body. Rotate your palms outward as you press the dumbbells overhead, ending with your palms facing forward. Lower the dumbbells back down to shoulder height and repeat.
4. Upright rows
Hold a dumbbell in each hand with your palms facing your body, and stand with your feet shoulder-width apart. Pull the dumbbells up to your chin, keeping your elbows pointed out to the sides. Lower the dumbbells back down to your sides and repeat.
Middle Deltoid Exercises for home
Here are some middle deltoid exercises that can be done at home
1. Dumbbell lateral raises
Stand with feet shoulder-width apart, holding dumbbells in each hand. Raise your arms to the sides until they reach shoulder level, then slowly lower back down. Repeat for 10-12 repetitions.
2. Resistance band lateral raises
Stand with your feet shoulder-width apart and hold a resistance band in each hand with your arms at your sides. Raise your arms to the sides until they reach shoulder level, then slowly lower back down. Repeat for 10-12 repetitions.
3. Push-up plus
Begin in a push-up position, with your arms straight and hands slightly wider than shoulder-width apart. As you lower yourself towards the ground, push your shoulder blades apart to engage the middle deltoids. Push back up and repeat for 10-12 repetitions.
3. Overhead press
Hold a dumbbell in each hand at shoulder height with your palms facing forward. Press the dumbbells overhead until your arms are fully extended, then slowly lower back down. Repeat for 10-12 repetitions.
FAQs
How often should I train my middle deltoids?
It’s recommended to train your middle deltoids at least twice a week, with a minimum of 48 hours of rest between each workout.
How can you make your shoulder look wider?
Middle Delt provides mass to your shoulder and make it look wider because it is the largest muscle in your shoulder. Training middle delt can help you get wider and massive shoulder.
What are the middle deltoids?
The middle deltoids, also known as the lateral deltoids, are one of the three heads of the shoulder muscles. They are responsible for lifting the arms to the sides of the body, as well as for shoulder abduction and external rotation.
Why is it important to train the middle deltoids?
Training the middle deltoids can help improve shoulder stability and overall shoulder strength. It can also improve the appearance of the shoulders and create a more well-rounded shoulder shape.
How many sets and reps should I do for middle delt exercises?
It’s recommended to do 3-4 sets of 8-12 reps for middle delt exercises. However, the optimal sets and reps may vary depending on your individual goals and fitness level.
Is it necessary to use heavy weights for middle delt exercises?
Heavy weights are not always necessary for middle delt exercises, as proper form and technique are more important for targeting the muscle effectively. However, using progressive overload by gradually increasing weight and intensity over time can help promote muscle growth and strength.
