What exercise will strengthen my middle deltoids?

National Academy of Sports Medicine

An exercise you can use to strengthen your middle deltoids is the seated dumbbell lateral raise: 2-arm. To perform this exercise, begin by sitting on a bench with your feet pointed straight ahead and placed flat on the ground. Draw-in your belly button to tighten the abs and stabilize the core. Hold a dumbbell in each hand, with your arms hanging at your sides. Next, raise both your arms up and away from the sides of your body with your palms facing down until you reach shoulder level. Be careful not to shrug your shoulders or arch your lower back. Hold the top position briefly and then return your arms to the sides of your body. To increase muscular endurance perform 12-20 repetitions for 1-3 sets, and to increase strength perform 8-12 repetitions for 2-4 sets.

Dr. Jason Menoutis, NASM Elite Trainer

Fitness

A great exercise to strengthen your middle deltoid is the seated lateral raise machine. 1) Begin by sitting in the machine and looking to see if any adjustments must be made to the seat. 2) Select the desired weight. 3) Situation arms between the padded levers and the side of your body. 4) Grasp the handles. 5) Raise arms up. 6) Lower arms to the original position. 7) Repeat until the desired number of repetitions is achieved.

Brian Guidry, NASM Elite Trainer

Fitness

Without a doubt, one of the all time best exercises to strengthen and build your deltoids is the seated military dumbell press.

You should select a weight heavy enough that you are able to do 7-8 reps per set for 3-4 sets.

If you can easily do 15-20 reps, you have to increase the weight and drop the reps down to build strength and size in your deltoids.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

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