Middle Deltoid Exercises

Here’s a list of bodybuilding exercises that you can use to train your middle Deltoids muscles:

1. Standing Barbell Deltoid Presses Behind Head

1.  Grab a barbell using overhand grip a bit wider that your shoulders width. Stand with distance between your feet as your shoulders width. Place the barbell behind your head.

2. Press the barbell up over your head. Return to the beginning position and continue repeating.

2. Machine Deltoid Military Presses

1. Sit on a military press machine and grasp the handlers using overhand.

2. Simply press the weight up over your head. Slowly return to the beginning position and continue repeating.

3. Seated Dumbbell Deltoid Presses

1. Grab two dumbbells one on each hand. Sit on a chair or a bench. Your thumbs should point in toward each other.

2. Press the dumbbells up over your head.

3. Return to the start position just outside your shoulders and continue repeating.

4. Standing Two Arm Dumbbell Presses

Same as the Seated Dumbbell Deltoid Presses, but instead of sitting you can stand during this exercise. The technique is the same.

5. Seated Side Lateral Deltoid Raises

1. Grab two dumbbells one on each hand and sit on a bench or a chair allowing the dumbbells to hang down at your sides. Your palms should face in toward your body.

2. Raise the dumbbells by bringing the backs of your hands to the ceiling while keeping your arms as straight as possible until your arms become parallel to the floor. Hold for 1 – 2 seconds at the top position.

3. Return to the beginning position and continue repeating.

6. Dumbbell Deltoid Lateral Raises

Same as the Side Lateral Deltoid Raises, but instead of sitting you can stand during this exercise. The technique is the same.

7. Twisting Dumbbell Presses

1. Grab two dumbbells and hold on each hand near the front of your shoulders, palms facing in toward your shoulders.

2. While twisting your wrists toward one another on the way up, press the dumbbells up over your head.

3. Return to the beginning position and continue repeating.

8. Standing Low Cable Deltoid Raises

1. Grab the lower handle of a cable pulley machine.

2. Slowly and controlled bringing the weight up and across your body as though you are trying to touch the ceiling with the back of you hand until your arm become parallel to the floor. At the top position hold for 1 – 2 seconds.

3. Return to the beginning position and continue repeating.

9. Upright Barbell Deltoid Rows

1. Grab a barbell using narrow overhand grip. Stand with distance between your feet as your shoulders width. Let the bar and your arms hang down in front of your body

, fully extended.

2. Raise the barbell up to just under your chin by flaring your elbows up and out. Then hold for 1 – 2 second.

3. Return to the beginning position and continue repeating.