10 Best Middle Delt Exercises (Undeniably Effective)

Cable lateral raises maintain proper form and tension on your delts for optimal muscle growth without any breaks in the movement, resulting in a better pump and preventing mid-rep rests.

To perform them:

1. Stand beside a cable machine with the handle set to its lowest, holding it with the farthest hand and the other hand on your hip.
2. Raise your arm with a slight bend in the elbow until the handle aligns with your shoulder.
3. Lower your arm and repeat for 10–12 reps on each arm.

4. Strict Overhead Press

This compound exercise works the delts, triceps, and upper back. It requires core activation, which can improve overall stability and balance.

“When performing an overhead press, the target muscle is the deltoid. The middle deltoid is dominant in this position while the anterior and poster assist in the abduction and stabilize the shoulder joint.”

- Cristian Cordova, Exercise Science Coach

Here’s how to perform it: 

1. Stand with feet shoulder-width apart and grab the barbell with a double overhand grip at shoulder height.
2. Contract your deltoids to press upward.
3. Slowly lower the barbell back down.
4. Repeat while keeping your lower body still.

Learn More: Strict Press Workout: Proper Form, Muscles Worked and Benefits

The bench press allows for heavier weights than other middle delt exercises, making it an effective way to build strength and muscle mass in the shoulders.

To do the exercise:

1. Set the bench to a 45-degree incline, and lie on it with your feet flat.
2. Hold a barbell with a grip slightly wider than shoulder-width apart, and lower it slowly towards your chest.
3. Push the barbell to the starting position while contracting your middle delts.
4. Repeat for the desired number of reps.

Related Articles:

• Bench Press vs. Dips - Which One Is Better?
• Best Bench Press Alternatives For Chest Workout
• Bench Presses Work What Muscles?

6. Side-Lying Lateral Raises

This middle delt exercise involves lying on your side with a dumbbell in your top hand and lifting it away from your body to shoulder height.

It improves shoulder stability and upper arm strength while also adding definition to the middle and lateral heads of the deltoid.

To do a side-lying lateral raise:

1. Lie on a bench on your side and hold a dumbbell in one hand.
2. Place the weight on your upper leg and bend your elbow slightly.
3. Raise the dumbbell to parallel your body.
4. Lower it back down slowly to the starting position.

The dumbbell lateral raise is a middle delt exercise that increases shoulder strength and stability, improves posture, and enhances upper body aesthetics to produce broad, wide shoulders.

Follow these steps to perform a dumbbell L-raise:

1. Hold dumbbells at your sides and bend your elbows to 90 degrees.
2. Pull your shoulders down and back as you do so.
3. Lift the weights parallel to the floor, keeping the angle of your elbows constant.
4. Bring them back down to your sides and repeat.

8. Seated Shoulder Press

This popular shoulder exercise produces a strong muscle burn by using heavy weights. The bench’s support enables the deltoids to exert more effort, making it a valuable exercise for building mass.

To perform a seated shoulder press:

1. Set the bench at a 90-degree angle and sit with your back against the seat, holding dumbbells on your knees.
2. With an overhand grip and bent arms, lift weights just above shoulders, elbows pointing out.
3. Push weights up above you, but don't lock your arms out.
4. Lower back down to shoulders and repeat.

This workout for the middle deltoids focuses on creating tension for a long time to cause the breakdown of muscle fibers in the lateral deltoid region.

Here’s how to perform it: 

1. Raise your arms straight above and below your shoulders by contracting your middle deltoids.
2. Pulse your arms up and down with your palms facing up.
3. Alternate the position of your palms and continue pulsing for the desired number of reps.

10. Rear Delt Fly

This exercise is highly effective for targeting the middle and posterior deltoid as they bear the primary load in controlling the weight throughout the range of motion.

To perform a rear delt fly:

1. Stand with your knees slightly bent, holding dumbbells in front of you.
2. Keep your arms straight and extended while hinged forward.
3. Raise the dumbbells, slightly bending your elbows until they align with your torso.
4. Lower the weights to the starting position and repeat.

A middle delt workout split should include seated/standing dumbbell lateral raises, lateral cable raises, dumbbell L-raises, and compound exercises like an upright row and strict overhead press.

According to NIH, varying the exercises and rep ranges can help avoid plateauing and encourage muscle growth while keeping middle deltoid workouts fresh, interesting, and effective [3].

Aim to perform 3–4 sets of 8–12 reps for each exercise, with 60–90 seconds of rest between sets.

Increase weight and reps as you progress to challenge your muscles and avoid plateauing continuously.

Tips To Maximize Your Shoulder Gains

To optimize your shoulder gains, start with compound exercises that target the entire shoulder complex. Follow it up with isolation exercises that focus on the middle delts.

Use progressive overload, increase weight and volume gradually. Incorporate adequate rest and recovery time between workouts, especially during heavy lifts.

Also, fuel your body with adequate protein and nutrients to support muscle growth and repair.