The deltoid muscle mainly affects the width of the shoulder, and the deltoid muscle mainly consists of three parts: the front, middle and back bundles. Among these three beams, the exercise of the middle beam is rarely mentioned. Exercising the rear deltoid muscles can make our whole body look more developed, so do you know how to exercise the middle deltoid muscles? Let’s go take a look below!
Dumbbell lateral raise
We need to adopt a standing posture, holding a dumbbell in each hand, and stand upright. The main force is exerted through the middle bundle of the deltoid muscle to help us perform dumbbell lateral raises. However, we cannot perform lateral raises completely on the side of the body. Our arms need to be moved forward to form an obtuse angle. It is best to return to the original position after 1 to 3 seconds and complete a standard dumbbell lateral raise.
Y-shaped press
Hold a dumbbell in each hand, and your body position can be prone, standing, or sitting. Hold the dumbbells with both arms and stretch them up to the sides of your body. Hold them at the highest point for a few seconds before lowering them. Then repeat the action. The arms and shoulders form a Y-shape to the body. The Y-shaped press can better maintain better tension in the middle deltoid muscles during the movement. At the highest point of the movement, you must continue to tighten and contract the middle deltoid muscles to prevent the dumbbell from falling downwards.
Alternate sitting and pressing dumbbells
Hold a dumbbell in each hand and place them above the corresponding shoulders. Sit on the bench with your back straight and your legs hooked on the bench. Make sure your back is perpendicular to the ground during the entire process. When one arm is holding the dumbbell and lifting it up, keep the other arm still, and wait until that arm is lowered before lifting it up. Repeat the above actions several times. Breathing essentials: If the weight of the dumbbell is light during exercise, breathe evenly and do not hold your breath during the entire exercise; if the weight of the dumbbell is heavy, take a big breath before exerting force, then hold your breath until you complete the movement and then adjust your breathing.