No matter what time of the year it is, it is always a good time to train your shoulders. But the question that always comes to mind is how do I get perfectly capped deltoids? Here are some exercises to target that V-line in your medial deltoids.

Seated lateral dumbbell raises (targets the medial deltoids)

Sitting on the edge of a bench with your feet firmly on the floor, place the dumbbells in the space between your feet and the bench. This is your starting position. Hold the dumbbells with your palms facing in and your arms straight down at your sides. Without swinging, lift the dumbbells to your side with a slight bend at the elbow and your hands slightly tilted forward. Making sure your arms are parallel to the floor. Lower the dumbbells slowly to your starting position as you inhale.

Seated shoulder dumbbell press (targets front and medial deltoids)

Grab your maximum lift for this exercise. You may need a spotter to ensure good form. Bring the dumbbells up your shoulders and rotate your wrists so that your palms are facing forward. Push the dumbbells up until your arms reach lockout. Slowly come down back to the starting position as you inhale.

Arnold Shoulder Press (targets front and medial deltoids)

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.

Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended straight above you. Breathe out as you perform this portion of the movement. Begin to lower the dumbbells to the original position by rotating the palms of your hands towards you

Here are six strategies to enhance your medial deltoids

  • Train your deltoids twice over the course of your training split. This, says fitness expert David Sandler, is so that you can build them without injury as this muscle group is prone to overtraining.
  • Choose the correct exercises for your shoulders to avoid injuries.
  • Do your medial deltoids exercises first before targeting the other two groups of deltoids (single joint).
  • Do your medial deltoids with anterior or posterior deltoids exercises next (multiple joint).
  • Do not stop at failure (do multiple sets).
  • Try different medial deltoid exercises, like seated rather than standing. It’s important to change some aspect of the stimulus constantly.

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