Sign In
Menu
236
Workout

Middle deltoids: shape and width

~11 min.
~132 kcal
⁉️ Comments

Wide shoulders are one of the main visual markers of a strong and athletic body. The lateral deltoid heads are primarily responsible for this width. They create the characteristic rounded silhouette and visually narrow the waist, forming an athletic V-shape — regardless of gender. If you feel your shoulders are not responding to training or look flat, chances are your lateral delts simply aren't getting enough targeted load.

This circuit workout is designed specifically for intermediate fitness levels and aims to comprehensively train the shoulder girdle with an emphasis on the lateral deltoids. Functional resistance bands allow you to load the muscles across multiple planes of motion, engaging the scapular stabilizers and rotator cuff — muscles that cannot be fully activated with a barbell or dumbbells.

  • Format: circuit training, 16 exercises
  • Level: intermediate
  • Focus: lateral deltoids, shoulder girdle, stabilizers
  • Equipment: FISIO functional resistance bands

Perform the exercises sequentially, maintaining proper form on every repetition. Pay attention to your scapular position — your shoulders should not rise toward your ears when working the deltoids. Rest for 60–90 seconds between rounds. If you feel joint pain (not a muscular burn) during any movement, reduce the load angle or skip that exercise.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Butterfly
5
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
A - Abduction
5
Level: 2
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Rotation with load
6
Level: 2
R1
10
Bar muscle up
9
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I-Y-T slide
10
Level: 2
R1
6
Round 2
Butterfly
5
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
A - Abduction
5
Level: 2
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Rotation with load
6
Level: 2
R1
10
Bar muscle up
9
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I-Y-T slide
10
Level: 2
R1
6
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

Comments

Start training