The middle deltoid muscle is an important part of the shoulder. What about the middle deltoid muscle? There are many movements in training, but the effects of these movements are different. Some methods are very effective. So some people still know what are the best movements for training the middle deltoid muscles. So, what is the best movement for training the middle deltoid muscles? Let’s take a look.
Rope pull-down
At the beginning, we stood straight in front of the rope pull-down machine. Make sure that our bodies stand straight, and before starting the action, we first grasp the handle of the rope pull-down machine with both hands. After adjusting the position of the handle, we pull the rope down with both hands until it reaches the extreme position, and the back of the shoulders can be effectively exercised. Then we slowly retract it and let the instrument return to its original position. Perform 15 reps in a group, 3-5 groups each time.
Shoulder press
The shoulder press is an action specifically designed to exercise the middle deltoid muscles. During the exercise, the shoulders should first sink and lock the shoulder joints. Do not shrug your shoulders or twist your shoulders. When lifting your shoulders, it’s best to go as low as possible. When exercising, keep your back straight. If you want to exercise your arms at the same time to make them longer and stronger, straighten the highest point of your arms, which can exercise our triceps at the same time.
Dumbbell lateral raises
The formula for exercising the shoulders is easy to remember. The shoulder triceps are divided into the front, middle and rear deltoid muscles. Front raises are used to train the front muscles. As for the movement, the middle beam exercises lateral raises, and the rear beam exercises the bent lateral raises. The dumbbell lateral raise is the most common exercise for exercising the middle deltoid muscles. The exercise is to pay attention to the highest point of the arm, as long as it is parallel to the shoulder.
Side pull with a cable puller
Compared with dumbbells, this action allows your shoulder deltoid muscles to maintain constant resistance from beginning to end, which is also the most common advantage of the cable machine. At the same time, if you lean forward with dumbbells, it will easily cause your body to sway and allow other muscles to compensate. In this action, one hand performs a side pull, and the other hand and feet can effectively ensure the stability of our body and more effectively exercise the middle deltoid muscles.