You’ve probably heard of the importance of working on your front and rear delts, but those medial delts deserve some love too.
Not only do they add width to your shoulders, but they also contribute to the overall aesthetic appeal of a strong upper body.
So, if you’re wondering how to get those boulder-like shoulders, stick around as we break down the best exercises to target medial delts.
We have brought just straightforward workouts to help you achieve those shoulder goals.
So, let’s talk about the often-neglected medial deltoids, the muscles responsible for that coveted rounded shoulder look:
Best Exercises For Medial Delts With Dumbbells
Here are the best medial delt workouts you can do with dumbbells:
1. Arnold Press
The Arnold Press is a beneficial exercise for targeting the medial deltoids.
This shoulder workout engages the muscles through a full range of motion, helping to enhance shoulder stability and build strength in the middle part of your shoulders.
The rotational movement involved in this exercise activates the medial delts effectively, promoting balanced muscle development.
Step-By-Step Guide:
- Sit on a flat bench or stand with a pair of dumbbells in hand, palms facing your body.
- Start with the dumbbells at shoulder height, elbows bent and palms facing you.
- Press the dumbbells overhead while rotating your palms to face forward. Fully extend your arms at the top.
- Lower the dumbbells back to the starting position, rotating your palms back to face you. This completes one rep.
2. Upright Rows
Upright Rows are excellent for isolating the medial deltoids. By lifting the weight directly towards the chin, this exercise emphasizes the middle part of the shoulders.
This movement helps to widen and define the shoulder muscles, contributing to an overall sculpted appearance.
Upright Rows are particularly effective for those aiming to enhance the size and strength of their medial delts.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of you with an overhand grip.
- Lift the weight straight up towards your chin, keeping it close to your body.
- Elbows should point out to the sides, and the barbell or dumbbells should come close to your body.
- Lower the weight back down to the starting position.
3. Bent-over Lateral Raises
When it comes to targeting the medial delts, Bent-over Lateral Raises are a go-to exercise.
This movement isolates the middle part of the shoulder, helping to create that sought-after roundness.
By lifting the dumbbells out to the sides, this exercise effectively works the medial delts and contributes to a well-defined shoulder contour.
Step-By-Step Guide:
- Stand with a dumbbell in each hand, feet shoulder-width apart.
- Bend at the hips, keeping your back straight, and let the dumbbells hang in front of you with palms facing each other.
- Lift the dumbbells out to the sides until your arms are parallel to the ground, keeping a slight bend in your elbows.
- Lower the dumbbells back to the starting position.
4. Dumbbell Shrugs
Dumbbell Shrugs primarily target the trapezius muscles, but they also engage the medial delts. By lifting the dumbbells straight up towards the ears, you activate the middle part of the shoulders.
This at-home exercise for the medial deltoid contributes to shoulder stability and helps build strength in the medial deltoids, which is essential for a well-rounded shoulder appearance.
Step-By-Step Guide:
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Shrug your shoulders straight up towards your ears.
- Squeeze at the top and then lower the dumbbells back down to the starting position.
Best Exercises & Workouts For Medial Delt
Listed below are the best exercises for media delts you can do at home:
5. Reverse Pec Deck Flyes
Reverse Pec Deck Flyes are a valuable exercise for developing the medial delts.
This machine-based workout allows for a controlled and focused movement, effectively targeting the rear and lateral parts of the shoulders.
By pulling the handles towards each other with a reverse grip, you engage the medial delts, promoting balanced shoulder development and strength.
Step-By-Step Guide:
- Adjust the pec deck machine so that the handles are at chest height.
- Sit or stand facing the machine with your chest against the pad and grab the handles with a reverse grip (palms facing backward).
- Keeping a slight bend in your elbows, bring the handles together in front of you by squeezing your shoulder blades.
- Slowly return to the starting position.
6. Face Pulls
Face Pulls are a versatile exercise that not only targets the medial delts but also contributes to overall shoulder health.
This movement involves pulling the rope towards your face, activating the muscles in the middle part of the shoulders.
Face Pulls are effective for improving posture, strengthening the rotator cuff, and enhancing the definition of the medial delts.
Step-By-Step Guide:
- Attach a rope to a cable machine at about head height.
- Stand facing the machine, grab the ends of the rope with an overhand grip, and step back.
- Pull the rope towards your face, keeping your upper arms parallel to the ground.
- Squeeze your shoulder blades together and then return the rope to the starting position.
7. Machine Lateral Raises
Machine Lateral Raises are a convenient and effective way to work the medial delts.
This exercise involves lifting the handles out to the sides, specifically targeting the lateral and middle parts of the shoulders.
The machine provides stability, allowing for controlled movements and focused engagement of the medial delts.
Incorporating Machine Lateral Raises into your routine can contribute to balanced shoulder development and improved strength.
Step-By-Step Guide:
- Adjust the machine so that the handles are at your sides at the starting position.
- Sit or stand with a straight posture and grasp the handles with palms facing down.
- Lift the handles outward to the sides until your arms are parallel to the ground.
- Lower the handles back to the starting position.
Final Remarks
So, there is your no-nonsense guide to the best medial delts exercises.
If you’re aiming for broader shoulders or just want to rock that sleeve-filling T-shirt, working on your medial delts is a step in the right direction.
So, next time you hit the gym or break a sweat at home, give those lateral raises and face pulls a go.
