Overview
The primary isolation exercise for the medial (middle) deltoid — the head responsible for shoulder width and the classic "capped" shoulder look.
Muscles Trained
Step-by-Step Instructions
- 1
Stand holding dumbbells at your sides, slight bend at the elbow.
- 2
Raise arms out to the sides until they are parallel to the floor.
- 3
Lead with your elbows, not your wrists — think of pouring a glass of water.
- 4
Lower slowly in 3–4 seconds for maximum tension.
Benefits
- ✓
THE exercise for shoulder width
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Isolation allows targeting the medial delt directly
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Low spinal load — safe for all experience levels
Form Tips
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Lean slightly forward to keep tension on the middle delt
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Avoid shrugging — the traps should not dominate
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Cable laterals provide constant tension vs gravity drop-off with dumbbells
Watch Video Tutorial
Search YouTube for demonstration