What are the exercises for the middle bundle of deltoid muscle

During daily exercise and fitness, the shoulders are a part that needs to be strengthened. Good exercise can make your body more perfect and make you look very stylish when you wear clothes. Therefore, it is more important to exercise the middle bundle of the deltoid muscle. However, if the exercise is not done properly, it may easily cause certain injuries. Certain techniques should be adopted when exercising. The middle deltoid is the largest muscle in the deltoid area and is more easily stimulated. Whether the effect of exercising the middle bundle is good or not can directly reflect the visual effect of the upper body. There are many ways to exercise, such as standing lateral raise with dumbbells, shoulder press with dumbbells, seated lateral raise with dumbbells, etc.

Next, I will recommend 4 ways to train the middle bundle of deltoid muscles, so that you can develop full deltoid muscles.

Method 1: Dumbbell standing lateral raise

1. Practice method

A. Stand upright, with your hands hanging naturally, holding dumbbells;

B. Lift your arms outward in an arc until the dumbbells are as wide as your shoulders;

C. Finally, lower the dumbbells back to your hips.

2. Note

A. Keep your body upright and don't shake.

B. Keep your shoulders down, don't shrug, and lean your upper arms back as far as possible.

C. When lifting, the elbow joint should be slightly higher than the wrist.

Method 2 for training the middle bundle of deltoid muscle: standing puller single arm lateral raise

1. Practice method

A. Lie sideways and hold the nearside hand-held tensioner, keeping your elbow slightly bent.

B. Pull your arms up and keep them parallel to the ground.

2. Note

A. The side pull with a puller imitates the dumbbell lateral raise. Concentrate on deliberately contracting the deltoid muscles instead of relying on external rotation of the arms and shoulders to achieve the purpose of lifting.

Method 3 of exercising the middle bundle of deltoid muscle: dumbbell shoulder press

1. Practice method

Stand up straight. Keep your chest up, abdomen tight, and back firmly against the backrest. With the shoulder joint as the axis, hold the dumbbells with both hands and raise them in an arc from the outside of the shoulders until the two dumbbells almost touch each other above the head. Pause for a while, keep the elbows outward, and return to the original route.

2. Note

Don't pull the dumbbells upward; your forearms should be vertical as you move down, and you should complete the range of motion.

Method 4 of exercising the middle bundle of deltoid muscle: Seated dumbbell lateral raise

1. Practice method

A. Sit on a dumbbell bench. Lean forward about 20 to 30 degrees. Keep your back straight. Hold the dumbbells in both hands next to your thighs.

B. Raise your arms at both sides until your upper arms are parallel to the ground. Keep your elbows bent during the movement.

2. Note

A. Don’t swing the dumbbells!

B.Keep your arms straight.