Some of the best exercises for targeting the side deltoids, also known as the lateral deltoids, include lateral raises (with dumbbells or cables), upright rows, and seated or standing military presses. These exercises are designed to isolate and strengthen the side deltoid muscles, contributing to broader shoulders and better overall shoulder development.
Best Side Delt Exercises
Developing strong and well-defined shoulders is essential for a balanced physique. Side delt exercises target the lateral part of the deltoid muscle, contributing to broader, more sculpted shoulders. Here are some of the most effective exercises for your side delts:
- Lateral Raises: Stand with your feet shoulder-width apart, holding dumbbells at your sides. Raise your arms out to the sides until they are parallel with the floor, then slowly lower them back down.
- Upright Rows: Grip a barbell or dumbbells with an overhand grip, hands slightly closer than shoulder-width. Pull the weights up towards your chin, leading with your elbows, and then lower them back down.
- Cable Lateral Raises: Attach a handle to a low pulley cable and stand so the cable is to one side. Grasp the handle with the hand farthest from the pulley and raise your arm out to the side, then return to the starting position.
- Dumbbell Shoulder Press: Although primarily for the anterior deltoid, it also works the side delts. Press dumbbells overhead from shoulder level and then lower them back down with control.
- Machine Lateral Raises: Sit on the machine with your arms down at your sides. Lift your arms out to the sides, keeping a slight bend in your elbows, then slowly return to the starting position.
Incorporate these exercises into your shoulder routine for a comprehensive approach to side delt development. Remember to focus on form over weight to prevent injury and maximize muscle engagement.
FAQ
What exercise targets the side delts?
8. Dumbbell Side Lateral Raise. The dumbbell side lateral raise is one of the best exercises for isolating the side delts. To get the most out of the exercise without compromising your shoulder health, lift your upper arms until they’re parallel with the floor and no further.
How do I increase the size of my side delts?
The best way to grow side delts is by focusing on heavy compound exercises, such as Barbell Shoulder Presses and supplement your workouts with isolation exercises like lateral raises. You should also use a common variation of the lateral raise to keep it interesting.
How do you build lateral deltoids?
- Standing T Raise: This is a good warm up exercise to get the blood flowing. …
- Standing Y Raise: …
- Standing Arm Circles: …
- Overhead Press: …
- Dumbbell Lateral Raise: …
- Band Crossbody Lateral Raise: …
- Band Face Pulls: …
- Band Upright Row:
What exercise hits all 3 deltoids?
- Lateral Raise. This exercise is great for your side delts which contributes to that round look shoulder. …
- Arnold Press. The Arnold press is targeted at the front delt of the shoulder. …
- Supported Rear Fly Raise.
How do you target side delts?
The best way to grow side delts is by focusing on heavy compound exercises, such as Barbell Shoulder Presses and supplement your workouts with isolation exercises like lateral raises. You should also use a common variation of the lateral raise to keep it interesting.
