how do I build my outer shoulder?

Training and developing shoulder muscle is easy for some and difficult for some. This muscle enhances your personality because a good shoulder size helps in making your body frame looks good.

Now, to grow a good shoulder size, you have to do some exercises.

But keep in mind that not only exercise depends to grow a muscle, but your nutrition also depends too. You cannot grow a muscle without following a good diet plan.

So, today I will not tell you about the diet but about “how can you build your outer shoulders?“.

Before I tell you about the exercises, I want to tell you something about shoulder muscles.

 Shoulder muscles are slightly fragile. What I mean to say is that if you do not train your shoulder properly, the chances of getting an injury are increased. And once the shoulder gets injured, it may take more than 15 days to recover.

So it is important that you do the right exercise and in the right way. The shoulder muscle is divided into three deltoids: front deltoid, mid deltoid, and back deltoid.

How to build outer shoulder ?

Normally, whenever we do shoulder exercises, the front and back deltoid is in maximum tension. But mid deltoid is less targeted.

To grow Outer Shoulders, you have to target the mid deltoid of shoulders. In this way, you will be able to train all three deltoids and will get good results in reverse.

Mid deltoid also helps in the roundness of your shoulder. If you want to make an aesthetic physique, then you have to train the mid deltoid well. So it should be simple to train it but in actual practice, it is not.


Mid delt is a small muscle that you can train only by exercising in the correct form. Mid deltoids are active in almost every pressing movement, but they have very little involvement.

Most people use the standing dumbbell lateral raises in hopes of being their mid-delt development. Unfortunately, it does not happen because it has some reasons.

The first reason is that lateral raises have greater involvement of the front delt. The more the dumbbell is in the front of your body, the more the front delt will be involved.

And second, in this exercise people do a lot of eager lifting, due to which the mid deltoid is not able to be active.

So that’s why I have three exercises to tell you to grow your mid deltoid and also helps to overcome problems faced in regular shoulder exercises.

Chest supported lateral raise

To avoid making mistakes in the standing lateral raise, in this exercise, bend your body slightly on a bench and rotate the shoulder outward. This exercise puts most of the load on your mid deltoid.

It not only puts your shoulder in the right position, but it also targets your mid deltoid. For this exercise, the bench should be slightly inclined. More incline can put more pressure on your shoulder and it can result in injury.

This exercise will not only keep your shoulders in a safe position, but most of the tension will also shift in your mid deltoid. To do this exercise, place the bench slightly on the inclined angle.

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 Keep in mind that the bench should not be inclined too much, otherwise injury may occur in your shoulder. Chest support of the bench gives this exercise more stability.

This makes it a little difficult so that you can apply more force and it will have more effect on your outer shoulder.

While doing this exercise, do not open your arms more than 90 degrees or else your front deltoid will become active. By the way, you should open your arms slightly below the parallel level to the ground.

Egyptian lateral raise

You must do this exercise on a cable machine. First set the cable pulley completely down.

 After that, place one leg slightly ahead of the other leg in such a way that you can remove the cable from the middle of your legs.

Now while holding the machine with your one hand, lean your body away from the machine and hold the cable handle with the other hand.

Leaning the body away from the machine makes this exercise better. Both of your feet should be near the pulley and there should be a gap of half feet between them.

Wide grip upright row

Regular uprights are considered an effective exercise to develop your traps. It targets your mid deltoid.

In the regular upright row, your hands while holding the bar and in this exercise, we will keep a wide grip to target particularly mid deltoid.

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To perform the exercise, you have to lift the bar only 90 degrees or less from your elbow. In this exercise, you have to hold the bar from the shoulder with both hands.

 The more you go wide, the more tension will go from your biceps to the shoulder and this will reduce the involvement of the biceps.

 In Narrow Grip Upright Row, you are able to manually target your traps with the biceps involvement. This increases your chances of injury.

Seated Dumbbell lateral raise

This exercise is slightly different from a traditional lateral raise. You have to use a little bit of momentum in it.

To do this exercise, first, sit on a bench with dumbbells in your hands in a hanging position. After that, lift the dumbbell by leaning forward slightly and by using a little momentum. And then bring the arms back down.

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Keep in mind that your arms should be slightly bent while extending the arms. With this, your lateral and mid deltoid are well-targeted.

You can take this exercise to the next level, but, for that, you have to perform a drop set of this exercise. A drop set means that in this set you will first do reps to failure with heavyweight dumbbells and then again do reps to the next failure by dropping 30 percent weight.

For example: If you take 12 reps with 10 kg dumbbells, then immediately you drop that weight by 3 kg and then perform 10 reps with 7 kg dumbbells.


The mid deltoid helps increase the width of the outer shoulder in your body frame. To get better results, train mid deltoid twice a week. It will be set comfortably in any of your exercise schedules.

I hope, you now know the answer of “How can you build outer shoulders?“. Its always better to train all the three deltoids together to develop the whole shoulder muscle.

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