Movement guide
Middle deltoid
The side fibers primarily lift the arm away from the body, as in lateral raises.
01
Dumbbell lateral raise
Isolation · Dumbbells
Also works
Supraspinatus, upper trapezius, serratus anterior
How to perform +
With elbows softly bent, lift the arms out and slightly forward to around shoulder height. Lower slowly.
Lead with your elbows; avoid swinging your torso.
Example volume · 3 sets × 10–15 reps
02
Dumbbell overhead press
Compound · Dumbbells
Also works
Anterior deltoids, triceps; rotator cuff stabilizes
How to perform +
Start with dumbbells at shoulder height. Brace your trunk and press overhead through a comfortable range. Lower smoothly.
Keep your ribs stacked over your pelvis.
Example volume · 3 sets × 6–10 reps