A great exercise to target the lateral deltoid head is the behind the back band lateral raise. Band resistance is highest at the top of this movement, so this exercise hits the middle deltoid pretty hard.
The Potpourri Routine is a forgotten bodybuilding workout that predates the invention of sets. It is the 1930’s version of German Volume Training and was a favorite of John Grimek. In potpourri training, you perform 6-10 exercises for a muscle group, but only one set per exercise.
Here are 5 variations of the commando pull-up, also known as the cliffhanger pull-up:
1) Shoulder to shoulder commando pull-ups
2) Towel commando pull-ups
3) Head banger commando pull-ups
4) Archer cliffhanger pull-ups
5) Traveling commando pull-ups