How to train the middle bundle of deltoid muscle

If we want to train the muscles above the deltoid muscle, what is the best way to train them? The deltoid muscle has anterior bundle, posterior bundle, and middle bundle. The methods chosen for muscle training in each part are different. Different methods can produce different training effects. When training the middle bundle of the deltoid muscle, you must adjust your confidence and mentality. So how should the middle bundle of the deltoid muscle be trained?

1) Dumbbell lateral raise: It mainly strengthens the middle bundle of the deltoid muscle, which is beneficial for increasing the width of the shoulders and is particularly effective in correcting sloping shoulders and narrow shoulders.

(2) One-arm dumbbell lateral raise: It can more effectively stimulate the isolated side of the deltoid muscle, and the one-arm lateral raise can handle heavier dumbbell weights, which is suitable for heavy weight extreme stimulation stage exercises.

(3) Seated dumbbell lateral raise: This exercise focuses more on the middle deltoid muscle than the standing dumbbell lateral raise, and basically eliminates the supporting effect of the legs and abdomen when standing.

(4) Lateral raise with a puller: Use a moderate weight and ensure that the entire movement is performed very correctly to achieve the purpose of sculpting the middle line of the deltoid muscle.

Middle deltoid

(5) Side-lying straight-arm raise: An extension of the single-arm dumbbell lateral raise.

(6) Dumbbell shoulder press: This can increase the size of the shoulders. Using heavy weights can increase the strength and size of the shoulders rapidly.

(7) Alternating dumbbell press: Alternating dumbbell press can lift heavier weights and rapidly increase shoulder strength and circumference.

If you choose the methods we introduced above to exercise your middle deltoid muscle, the effect will be the most obvious. When exercising your middle deltoid muscle, you must also remember every posture and add energy and nutrition to yourself when exercising your middle deltoid muscle to get better exercise results for your physique.