Perfect Shoulder Workout : Middle Delt
1. Seated Dumbbell Shoulder Press
Sit on a bench with an upright back support. Grab a pair of dumbbells and place them on your knees.
Raise the dumbbells to your shoulders.
Gripping the dumbbells firmly, press them overhead until your elbows are completely locked out. Pause, and then slowly lower the weight back to the starting position.