Are you looking for exercises to strengthen your middle deltoids? Unfortunately, the middle deltoids are often neglected in favor of the front and rear delts, but they’re an essential part of any balanced exercise routine.
Five Middle Deltoid Exercises
Strengthening your middle delts helps to improve overall shoulder strength, posture, and stability. Here are five exercises you can do to improve your middle deltoids.
Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a great way to target your middle delts while also engaging your triceps and core muscles.
To do this exercise, sit with your back straight on a bench or chair and hold a dumbbell in each hand at shoulder level with palms facing forward. Next, extend your arms towards the ceiling, squeezing your shoulder blades together as you go, then slowly lowering them back down to the starting position. Repeat for 8-12 reps.
Bent-Over Lateral Raises
Bent-over lateral raises are great exercises to target the rear portion of the middle deltoid. Start by standing with feet hip-width apart and holding a pair of dumbbells at your sides. Next, bend forward from the waist, so your torso is almost parallel with the ground, and keep your back straight throughout the movement. Next, with elbows slightly bent, raise both arms to the side until they reach shoulder level, then lower them back down slowly and repeat for 8-12 reps.
Bent-Over Reverse Flyes
Bent-over reverse flyes target the posterior and medial portions of the deltoid muscle group for an effective total body workout.
To begin, stand with feet hip-width apart and hold a pair of dumbbells at arm’s length in front of you with palms facing each other (or use cables if available). Bend forward from your waist so that your torso is almost parallel to the ground, and keep your core engaged throughout this movement. Squeeze shoulder blades together as you raise both arms outwards until they reach shoulder level, then slowly lower them back down again for 8-12 reps total (or more if desired).
Prone Incline Lateral Raises
These exercises are perfect for targeting both portions of the middle deltoids while engaging minor stabilization muscles in between sets (if done correctly).
Begin by lying flat on a bench set at an incline angle (about 30 degrees) with feet firmly planted on either side for support. Then take two lightweight dumbbells in each hand and raise them simultaneously up outwards until they reach shoulder height before lowering them back down again to complete one rep (make sure not to let elbows bend too much during this movement). Continue this motion for 8-12 reps, depending on desired results.
Front Plate Raise
The front plate raise is another effective way to target all portions of the middle delt muscle group without relying too heavily on other stabilization muscles between sets (which makes it great for those looking for extra help finding balance when lifting weights).
To start, stand upright with feet hip-width apart, holding onto a single weight plate at arm’s length directly in front of you with palms facing downwards towards the floor. Then, slowly lift the weight upwards until it reaches eye level before lowering it back down again for one rep (make sure not to swing backward while raising the importance). Repeat this motion 8-12 times or more, depending on desired results.
Conclusion on 5 Exercises to Strengthen Your Middle Deltoids
Strengthening your middle deltoids is essential to any well-rounded fitness routine; however, trying to find time or space within existing workout routines can be difficult due to their often-overlooked nature.
Fortunately, many exercises focus specifically on strengthening these important muscles! From seated dumbbell presses, bent-over lateral raises, flat incline lateral raises, bent-over reverse flyes, and front plate raises – there’s something here that will benefit everyone regardless of fitness level or experience .
So don’t forget those ever-important middle delts next time you hit the gym! You won’t regret it! If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.