The deltoid muscle has a greater impact on the shoulder, while the middle deltoid muscle has a greater impact on the entire deltoid muscle. When we practice the deltoid muscles, there are some movements that cannot reach the middle deltoid muscle. Only we can do special isolation training to train the middle deltoid muscle. So do you know what isolation training exercises are available for the middle deltoid muscle? Let’s go take a look below!
One-handed rope side raise
Using a one-handed posture, on the one hand, it is more isolated, on the other hand, the body is more stable and saves physical energy. Using ropes can give you greater shoulder control and better stimulation. The first tip is that you can use a half motion, that is, don't completely relax your arms. The second tip is that you can do this movement with a slight tilt of your body, which will increase the range and improve the shoulder training effect. Cable lateral raises are an isolated movement for the middle deltoid muscles. Compared with dumbbell lateral raises that go straight up and down, sometimes the arc motion trajectory is more efficient than a straight line. The curved force curve ensures a high level of continuous tension at designated positions at different stages.
Seated Dumbbell Lateral Raise
The lateral raise is a single-joint isolation movement targeting the middle shoulder. If you want to do the lateral raise without borrowing force from other muscle groups, you need to master the following training points: do the second half of the lift while pressing down and clamping the scapula; During the movement, raise your head and chin; lean your upper body slightly forward, and rotate your arms inwards like water. During shoulder lateral raises, you can do more of the second half to increase activation of the central beam. At the same time, press down and clamp the scapula to prevent the upper part of the trapezius from getting involved and isolate the middle deltoid muscle to exert force.
Lateral raise
I believe that the lateral raise exercise introduced first will be familiar to everyone. Anyone who has practiced shoulder exercises will be familiar with this action. It is an efficient action in our middle beam exercise. Many fitness enthusiasts will use it to practice. Middle beam. Start practicing this actionYou don't need to use overly heavy dumbbells when doing exercises. Choose dumbbells that you can control well to exercise, and ensure the accuracy of the exercise movements, so that your middle beam can have good congestion. When practicing, adjust your body posture properly, do not bend your back, and lower your shoulders naturally. Do not deliberately adjust or hunch. Hold dumbbells in both hands during practice. The elbows don't have to be completely straight, just bend them slightly. Adjust your breathing rhythm when you start exercising. Inhale when you lift it up and exhale when you put it down. A good breathing rhythm can keep you in the correct exercise rhythm.