First, let's look at the middle deltoid. The middle deltoid bundle starts from the acromion and ends at the trochanter of the deltoid outside the humeral body. Its main function is to abduct the shoulder joint. The middle deltoid fasciculus is the largest part of the anterior, middle and posterior deltoid fasciculus. It is a very important part of widening the shoulder and turning it into an inverted triangular figure. It needs to focus on exercise.

Secondly, learn about the movement and basic movement details of exercising the middle deltoid bundle.

The actions of exercising the middle deltoid bundle are mainly divided into two types: side flat lift and lift. Some people also call the lift action upright rowing. Barbell, dumbbell, fixed equipment and gantry are mainly used for exercise. The following describes the common actions and basic details one by one.

1. Dumbbell side lift. This is not only the basic action of exercising the middle bundle of deltoid muscle, but also an easy to master action. Both standing and sitting posture can be used during exercise, and standing posture is easier to borrow strength.

When exercising, you can either lift your hands horizontally at the same time or exercise one side alone. When exercising one side alone, the body finally tilts to the exercise side appropriately, which can strengthen the exercise of the middle deltoid bundle on the weaker side.

When you pick up the dumbbell from the Olympic weight tree and lift it horizontally, the palms of both hands can hold the dumbbell relatively, or the palms can hold the dumbbell backward. At this time, the middle bundle of deltoid muscle is more isolated and the exercise effect is better, but it needs some exercise experience. The palm can also forward my dumbbell. While exercising the middle deltoid bundle, I also focus on exercising the anterior deltoid bundle. In order to avoid the impact of weight loss during exercise, you can bend slightly whether standing or sitting. Put the dumbbell back on the Olympic weight tree after use.

2. Cable cross over side lift. Similar to the dumbbell side lift, it is generally exercised in a standing posture. Exercise with one or both hands. When using the gantry, you can also exercise with one hand. Similarly, you should lean slightly to the exercise side, and you can strengthen the exercise on the weaker side.

During exercise, hold the instrument with the palm down, or with the palm back. Similarly, you can avoid acromion impact by bending down properly.

3. Row with barbell upright. Both long and short barbells can be used. The distance of holding the bar with both hands can be divided into three distances: wide, medium and narrow. When lifting the barbell to the highest point in a wide-distance grip, the forearm is basically perpendicular to the ground. When holding the bar in a medium distance, the forearm is completely straightened and parallel to the ground. At this time, the hands are folded back. The distance between the hands is the most suitable distance for holding the bar. When holding the bar in a narrow distance, the distance between the hands is about one punch.

Use the short barbell to row upright. When the holding distance of both hands is medium and narrow, I suggest using the curved bar, which will feel more comfortable.