The functions of the deltoid muscles are very rich. We will stimulate the deltoid muscles when we do many movements, but most of them can only stimulate the front and rear deltoid muscles, but the rear deltoid muscles are not exercised. The middle deltoid muscle affects the width of the shoulder. So do you know how to make the middle deltoid muscles wider? Let’s go take a look below!
1. Dumbbell lateral raise (also called dumbbell upright fly)
Hold a dumbbell in each hand, lean forward, and place the two dumbbells in front of you (a little outside the front of your thighs). Lift the dumbbells upward and outward, and rotate your wrists slightly when lifting (make sure the back of your hand, where your little finger is higher than your thumb, is like pouring water). The dumbbells should be raised slightly higher than your shoulders. Position, that is to say, lift it over your shoulders, then slowly lower it, and use force throughout the process of lowering it. It's not enough to just raise your forearms, you have to raise your upper arms in place. This action is also suitable for friends with imbalanced deltoid muscles on both sides of the shoulders to perform separate training. It is recommended to do 4 groups of 6-12 reps each.
2. Barbell/Smith machine lift
Set the barbell on the Smith machine to about mid-thigh height. Choose the correct height, and after installing the barbell, hold the barbell with an upright grip (palms forward) about shoulder-width apart. With arms straight and back straight, pull up the barbell. Elbows should be slightly bent. Exhale and pull the barbell sideways with your shoulders. When lifting the barbell, your elbows should be higher than your forearms, and slowly lower the barbell back to the starting position. There is no need to lift it too high to avoid shoulder impact. Just lift it until your elbow is slightly higher than your shoulder. Generally do 4 groups of 6-12 times each.
3. Side raises with fixed equipment
Different gyms may have different types of equipment, but the basic principle is lateral raises against resistance. It is recommended to work in groups of 8-12 and in groups of 4-6. Select an appropriate weight level for the machine, sit facing the machine, and place your upper arms next to the machine's pad. Look forward, lift your chest, and keep your spine naturally curved. Lift your upper arms outwards and away from the midline of your body. Continue until your upper arms are parallel to the floor. Pause for a moment and return to the starting position.
4. Rope side pull
Stand next to the rope pulley and grab the handle of the low pulley rope. Slowly use force to feel the sensation of pulling the object into the air until the back of your hand is facing the ceiling. That is, your arms become parallel to the ground and stay there for a moment. Return to starting position and repeat for desired amount of repetitions. After the set is completed, repeat on both outer arms. It is suitable for those who have a rope frame. Remember to swap the front and rear directions of the left and right arms between groups to avoid imbalance between the left and right. It is recommended to work in groups of 6-12 and in groups of 4-6.