Machine and Cable Exercises for the Mid or Medial Deltoids

The medial deltoid muscles, also known as the mid or lateral deltoids, sit on top of your shoulders. The muscles help you move your arms up and out from your sides, from standing and lying positions, and also help move your arms upward in front of your torso. Many activities that target the anterior deltoid in the front of each shoulder also work the medial delts, but a few exercises specifically focus on the medial deltoid muscles.

Instructions

  1. Cable Lateral Raise

    • 1

      Stand straight with your shoulders facing two low pulley machines. Grasp the handles and position your hands next to each other in front of your waist. Hold the pulley of the machine to your right with your left hand and grasp the other pulley with your right hand.

    • 2

      Exhale as you raise your arms diagonally to your sides, reaching shoulder height. At the peak of your movement, each arm should be straight -- with just a slight flex in your elbows -- and parallel with the floor. The cables should cross in front of you to form an X shape.

    • 3

      Inhale as you lower the handles to the starting position.

    Smith Machine Upright Row

    • 4

      Position the bar so that it’s in front of your upper thighs. Grasp the bar with a shoulder-width, overhand grip so that your palms face your body and then disengage the bar from the machine.

    • 5

      Exhale as you lift the bar straight up to shoulder height. Keep the bar close to your body and point your elbows away from your sides as you lift. Hold this position for about one second at the peak of your lift. Keep your back straight and your elbows above your forearms throughout the exercise.

    • 6

      Inhale as you lower the bar to the starting position.

    Machine Lateral Raise

    • 7

      Sit in the lateral raise machine and place your arms -- typically your forearms, depending on the machine -- on the insides of the resistance pads and then grip the handles

    • 8

      Exhale as you press against the pads and raise your arms as high as possible until they’re roughly parallel with the floor. Flex your arms from the shoulders only and maintain about a 90-degree elbow bend throughout the exercise.

    • 9

      Inhale as you lower your arms slowly to the starting position.