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
References
openstax.orgCommunity draft · awaiting expert review