6 Best Exercises To Grow the Medial/Middle/Lateral Delt

Arms 3 min Read

Written by

Keith Hansen

One of the muscles that will make the biggest difference in your physique is one that is often neglected.

I’m talking about the medial delt. It’s the middle part of the deltoid group and it is the muscle that will make your shoulders pop. This lateral muscle is critical for developing a powerful looking build, and I want to make sure you’re giving it the attention it deserves.

The medial delt needs 2-3 days of 60-100 reps of focused work to develop well. Vertical pressing exercises aren’t enough on their own.

Make sure to include the moves below into your routine to grow the middle delt to maximum.

1. Behind the Neck PRess

Unlike behind the neck pulldowns, behind the neck overhead presses are a good idea. When you move the barbell behind your neck you shift the focus from the front delt to the medial delt.

You’ll have to drop the weight a little, go wider than usual, and take your time. It can take a few sets to find your groove and you don’t want to knock yourself out by slamming the bar into the back of your head.

2. Arnold Press

Arnold is the G.O.A.T. and you know this because he even has an exercise named after himself.

The Arnold Press. It’s like a seated dumbbell overhead press but it takes the shoulders through a full range of motion and is a big reason Arnold was able to develop the boulder shoulders to see here.

This is a compound lift so include them at the beginning of your shoulder work before moving to isolation moves. Read The 6 Best Vertical Pushing Exercises to learn how these are done.

3. Behind the Back Cable Lateral Raise

This is the single best medial delt isolation exercise in existence.

The reason is that unlike dumbbell lateral raises the cable machine provides constant resistance so you don’t have to fling the weight up. It is done behind the back so you lean forward to position your medial delt parallel with the floor and this ensures that muscle does the majority of the work.

Take your time with these and go lighter so you can stress the medial delt without involving other muscles to do the work.

4. “W” Raises

Grab an incline bench, a pair of light dumbbells, and straddle the bench face down.

Do lateral raises with your arms bent slightly to form a “W” shape with your body at the top.

This exercise is great because it takes momentum out of the equation. You’ll need to use lighter than normal dumbbells, but that’s a good thing because you won’t be able to swing the dumbbells up.

5. One Arm Dumbbell Upright Rows

One arm dumbbell rows made the list because it’s an isolation exercise that allows you to go heavy. When you’re trying to grow a muscle you need to attack it from all angles, rep ranges, and resistances.

Most of the delt isolation moves call for light weights, but not these.

One arm at a time lets you focus on good range of motion because it isn’t restricted by the other arm.

Grab a dumbbell, find a rack to post your free arm on, lean forward, and lift the dumbbell to chest height focusing on pulling with your elbow.

6. One Arm LAteral Raise

Most people do their lateral raises with two dumbbells at a time.

That is a mistake.

The better version is to focus on one arm at a time. This allows for heavier weights through a larger range of motion with more control.

That is three wins.

It helps to hold a dumbbell in your free hand to counterbalance the working arm, but resist the urge to raise both dumbbells at once.

Be sure to lean forward 10-15 degrees, and keep your elbow slightly bent.

Looking to develop the rest of your body?

Then you need The Seriously Strong Beginner Program. It’s an introduction to strength training and the perfect place to begin.

Download The Seriously Strong Beginner Program

Keith Hansen

Keith was an All-State wrestler in high school and in 2007 hung up his singlet to attend Florida State University to pursue a B.S. in business management. He wasn't sure what industry he wanted to be involved in at the time, but soon realized after graduating in 2011 that fitness was the ever-constant activity in his life. Keith began studying to become a personal trainer and in 2013 earned the National Strength and Conditioning Association's Personal Trainer certification. After a short stint as a big box gym trainer he realized he wanted to bring something different to Tallahassee. Keith competes in Powerlifting, Olympic Weightlifting, and Crossfit.