Hit lateral raises with strict form cheating kills medial delt tension fast

Upright rows with a wide grip are slept on for medial head thickness

Think out to the side not up pure abduction is the medial delt’s language

Train delts 2 3× a week they recover fast and respond to frequency

Use cables to keep constant tension dumbbells lose tension at the top.

Don’t ego lift medial delts grow on control not on swinging 20s

High rep burnout sets 15 25 reps hit those smaller fibers hard

Partial reps at the end force more time under tension for capped shoulders

Do behind the body cable laterals for a longer stretch

Keep elbows slightly bent and lead with them not your hands

Medial delts love volume push big weekly totals and watch them widen