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Weights: Those Middle Deltoids

picture of a man holding weights

The deltoids consist of 3 muscles:

  1. Anterior
  2. Posterior
  3. Middle

What we see are many people who train with weights focus on their anterior and posterior, yet often poorly when it comes to mid deltoids. Additionally, patients who have suffered from shoulder injuries will often develop rounded shoulders (see more in other shoulder articles and posts).

What we have done is create you a powerful and yet simple rehab exercise for the middle deltoid that you can do at home. It will work for the powerlifter, body builder or anyone who has suffered from conditions like impingement, winging scapula like symptoms due to office work.

Level: Intermediate Stage

Equipment: 1,2,4,6 kg dumbbells

Exercise

  • Stand up straight with dumbbells in hands.
  • Place your arms at your sides, and the palms of your hand facing forwards.
  • Open your fingers so that your dumbbells are only supported with the thumb and first finger.
  • Raise your arms up outwards from your body to above the level of your shoulders.
  • Hold for 1 second and then lower your arms back down.
  • Repeat.
REPSSETSTIME
102

Make it Harder

  • Stand up straight with dumbbells in hands.
  • Place your arms at your sides, and the palms of your hand facing forwards.
  • Open your fingers so that your dumbbells are only supported with the thumb and first finger.
  • Raise your arms up outwards from your body to above the level of your shoulders.
  • Hold for 3-5 seconds and then lower your arms back down.
  • Repeat
REPSSETSTIME
102

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you feel pain please call 01522 511834 and make an appointment and see one of our highly trained practitioners. Remember we have not examined you.

 

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