Dumbbell for the “Middle Deltoid Exercise”


Your deltoids, which are the largest and strongest muscles in your shoulders are composed of three sections: front, back, and middle. The middle deltoid exercise is the muscle you use to lift your arm, or to move it away from your body.

Arnold Press

Arnold Schwarzenegger is the man who gave this Middle Deltoid Exercise its name. It is possible to sit or stand for this exercise. However, you must keep your back straight during the entire time. You will need to hold a dumbbell johnny rockets in each of your hands. Your elbows should be bent so that the dumbbells are in front of you, with your palms facing in and your elbows pointed towards the ground. As you raise the dumbbells above your head, rotate your wrists inwards so that your palms face forwards at each end. Keep your elbows bent when the weights are being raised to prevent locking the joints. Rotate your wrists so that your palms face in towards your chest to lower the weights.

Middle Deltoid Exercise Reverse Lateral Raises

Stand or sit with one dumbbell in each of your hands. Lift your arms up to shoulder height. Your palms should be facing up. Keep your elbows bent. Engage your shoulder muscles and lift the weights so that they touch your head. Slowly lower your arms to shoulder height. You can continue the middle deltoid exercise as many times you like, but keep the movements under control.

Lateral Raises

For this middle deltoid exercise , the starting position is to stand with your feet shoulder width apart with your arms at your sides and your dumbbells in your hands. At the same time, raise both arms to your sides and stop when they reach shoulder height. The backs of your hands should point towards the ceiling while you are in the raised position. For a second, hold the position and then lower down to the original starting position. Finish by pointing your palms towards your thighs. Continue to do this as many times you like, while keeping your posture straight and controlling your movements.

Rows With Straight Ends Middle Deltoid Exercise

With a dumbbell in one hand and your feet shoulder-width apart, stand with your feet together. Keep your arms straight, so that the dumbbells rest against your thighs. Your palms face inwards. Reach your shoulders high by lifting the weights from the sides with your elbows. For a second, hold the weights up and then lower them back down. Keep your elbows slightly higher that your hands while you are in the raised position.