10 Side Delt Exercises To Make It Broader

Updated on  February 26, 2023
Aditya Sahu

Aditya Sahu ‧ CPT & Head Coach


Aditya is an ACSM certified personal trainer  and exercise physiologist with more than 7 years training various people and transforming people's lives. He has written various publications for various sports and fitness magazines. 

Incorporating different workouts into your training routine can help you achieve your fitness goals faster. If you want to increase your shoulder's strength and endurance, adding the side delt exercises to your regimen can help you significantly. 

Side delt exercises target the triangle-shaped lateral deltoid and other muscle parts located at the sides of the upper arm. Strong and well-built side delts can make a huge difference in your workout regimen. 

The side delts are also the most visible part of the upper arm. Hence, side delt exercises enhance the size and appearance of these muscles. 

Using a combination of effective lateral deltoid exercises can aid in significant gains in your shoulder muscles while also training other muscle groups such as the abs and back muscles. 

What Are Side Delts?

The deltoids are a group of muscles that are connected to the shoulder. These muscles are responsible for moving the arms. Each deltoid muscle group consists of three heads, the anterior deltoid, the side deltoid, and the rear deltoid/posterior deltoid.

The side delts or medial deltoid, formally known as the lateral deltoids, help move the arm in an upward and downward motion and enable lateral raises. (1) Besides this movement, all the muscles of the deltoid muscle group work in unison to stabilize the shoulder joints when you lift a heavy load. 

The Best Side Delt Exercises


1. Dumbbell Side Lateral Raise

Muscles Worked

The dumbbell lateral raises primarily engage the lateral deltoid/side delt muscles, toning the arm, working the triceps, and building muscle mass. This lateral raise exercise improves overall upper body strength and mobility. It is also highly beneficial for people participating in various challenging sports.

Dumbbell lateral raises also target the rear delts and anterior deltoids.

A variation of this side delt exercise is the seated dumbbell military press.

How To Perform Dumbbell Lateral Raises?

  1. Hold a dumbbell in each hand such that your palm faces your body but does not touch it.
  2. Stand with your back straight and feet shoulder-width apart.
  3. Engage your core and slowly raise the dumbbells sideways to shoulder height. This motion is called shoulder abduction. Ensure that there is a slight bend in your elbows at this point.
  4. Stay in this position for about three seconds, then slowly lower your arms to the starting position.
  5. Perform again for a desired number of reps.

Tips

The dumbbell lateral raise is not about lifting the heaviest weights. It works the side delts by contracting and extending the muscles, and unnecessarily heavy weights will limit the range of motion. Therefore, light weights can give you ideal results.

Do not raise the dumbbells by jerking the body. This action defeats the purpose of the lateral raise, which is to work the lateral deltoid. Adding momentum to the lateral raise can help in reducing the jerk motion. 

2. Barbell Upright Row

Muscles Worked

The upright row is one of the best lateral delt exercises (2). Although it targets the lateral deltoid muscles, barbell upright rows also work the middle deltoids, biceps, and the middle and upper back muscles. Activating these muscles help with improved shoulder mobility.

How To Perform Barbell Upright Row?

  1. Hold a barbell in front of you with an overhand grip.
  2. Keep your arms straight and parallel to your body with palms facing towards your thighs, keeping the distance between them smaller than shoulder width.
  3. Stand with your back straight and your feet shoulder-width apart.
  4. Brace your core and raise the barbell toward your chin. Keep the bar close to your body. 
  5. When the bar is at the top of the movement, pause for a few seconds, then lower it slowly to its starting position, keeping it close to your body.
  6. Repeat the steps according to the preferable amount.

Tips

Try to start the upright row with the smallest weights. However, beginners should use a barbell without weights to allow their bodies to adapt. 

Ensure your wrists are relaxed and fluid throughout. Keeping them stiff can result in severe wrist strain.

The range of motion in this workout is limited, so do not try to raise the barbell above the shoulders. This can lead to shoulder injuries like impingement, which can affect the motion of your shoulders for unpredictable periods. (3)


3. Dumbbell Shoulder Press

Muscles Worked

The dumbbell shoulder press exercise is one of the best side delt exercises effective for training the side delts, helping achieve broad and strong shoulders. Simultaneously, this workout stimulates the chest, back, abs, and triceps and promotes lateral delts growth. (4)

How To Perform Dumbbell Shoulder Press?

  1. It is best to perform this exercise seated. Sit on an upright exercise bench and hold a dumbbell in each hand, resting on your thighs with an overhand grip. 
  2. Press your upper back and shoulder blades firmly against the backrest and rest your feet on the floor.
  3. For the starting position, bring the dumbbells next to your shoulders, with elbows bent such that your palms face ahead. 
  4. Raise the dumbbells above your head until your arms are almost straight, leaving a slight bend in your elbows. The dumbbells should not hit each other above your head.
  5. Stay in this position for a couple of seconds, then let your shoulders slowly lower and bring the dumbbells back in a controlled manner to the starting position. Perform again for a desired number of reps.

Tips

Both arms should be moved with an equal range of motion to avoid uneven lateral delt muscle growth in the long term. 

Start with small weights to effectively train your side delts. If using heavier weights, try to bring the dumbbells down to the starting position instead of a bit higher, which is more manageable.


4. Arnold Press

Muscles Worked

The Arnold press, named after the maestro Arnold Schwarzenegger himself, engages the lateral delts with all the deltoid muscles, heads, and the rotator cuff shoulder muscles.

It is not one of the best exercises for muscle gains but is optimum for those seeking to increase upper arm strength and improve muscle aesthetics.

How To Perform Arnold Press?

  1. You can perform this exercise both seated and standing.
  2. Hold a dumbbell in each hand with an overhand grip in front of you. The dumbbells should be slightly above your shoulders, and your palms should face you.
  3. Raise the dumbbells while rotating your elbows, so your palms should face outward when the dumbbells are at their highest.
  4. Pause for a couple of seconds, then bring your elbows down, rotating them to the starting position.
  5. Repeat the steps according to preference.

Tips

If doing the seated Arnold press, ensure your back and shoulder blades are fixed against the bench's backrest. 

When the arms are extended, allow a slight bend in the elbows to keep the exercise's focus on the shoulders.


5. Behind-The-Back Cable Raise

Muscles Worked

This is one of the best shoulder exercises for targeting the side delts. It also works the shoulder joint and muscles, helping attain well-structured shoulders.

Behind the back cable raise exercise is also beneficial for improving your balance, posture, and upper body strength.

How To Perform Behind-The-Back Cable Raise?

  1. Stand next to the cable machine or DIY cable arrangement with your back straight and feet shoulder-width apart.
  2. Use the arm next to the machine for support by holding the pole or table. 
  3. With the other arm, hold the cable behind your body. Keep your elbow bent and your arm behind so the palm faces the machine.
  4. Slowly raise the arm sideways until it is at the height of your shoulder. Keep your shoulder engaged throughout the workout routine
  5. Pause for five seconds and then lower your arm, allowing the cable to relax fully.
  6. Do a fixed number of reps and then repeat the same number for the other arm.

Tips

Set relatively light weights on the pulley machine as you would only be using one arm at a time. 

If you use a DIY set-up, tie the cable to a fixed structure to avoid pulling the whole system toward you when raising the cable.


6. Barbell-Behind-The-Neck Press

Muscles Worked

This workout targets your side delts, upper arms, and upper back while increasing shoulder mobility and trains the shoulders for other heavy lifting exercises. (5)

How To Perform Barbell-Behind-The Neck Press?

  1. This exercise can be performed seated and standing. But performing it in a sitting position is usually recommended.
  2. Sit on an exercise bench while holding and resting a barbell across your upper back. Your hands should be wider than shoulder-width, and palms facing forward.
  3. Slowly raise the barbell slightly above your head.
  4. Pause for a couple of seconds at the top of the movement while keeping your arms straight.
  5. In a controlled manner, bring the barbell down to its starting position.
  6. Repeat the exercise ten to fifteen times. 

Tips

The barbell behind the neck press is a risky side delt exercise regardless of your expertise. Therefore, it is suggested to perform the exercise under the observation of a professional trainer. 

This exercise has a limited range of motion, so do not lift the barbell higher than you can.

Only try this exercise if you have no history of the shoulder joint or muscle injuries and have strong chest and back muscles.

Furthermore, if you are doing it for the first time, do the seated version and use a barbell with no weights.


7. One Arm Cable Raise

Muscles Worked

This workout routine is similar to the behind-the-back cable raise. It is an excellent lateral deltoid exercise that specifically targets the shoulders and helps build significant muscle mass by focusing tension on the side deltoids.

How To Perform One Arm Cable Raise?

  1. On a cable machine, set a preferred weight and attach the cable to the lowest setting. 
  2. Stand with your feet hip-width apart. The cable should be in front of you, and one arm should face the machine.
  3. With the other arm, reach across and hold the cable in front of the middle of your body.
  4. Raise the arm sideways while stretching and pulling the cable up. 
  5. When your arm is parallel to the floor, pause for a few seconds, then lower the arm to the starting position in a controlled manner.
  6. Perform the process for several reps and repeat the same with the other arm.

Tips

Keep your movements slow and controlled, and do not use momentum to jerk the cable up, as it takes tension away from the side delts. 

If your shoulders ache during the reps, reduce the weights or rotate your arm when raising it with your palms facing forward at the peak position.


8. Side Plank Lateral Raise

Muscles Worked

Side plank lateral raises are well-suited for the upper body. They engage several muscle groups simultaneously, making them one of the best workouts for training lateral deltoid muscle.

Planks are notoriously hard for most people, but their benefits for honing abdominal muscles are widely known (6). This exercise, combined with lateral raises that work the side delts, is among some of the best side delt exercises.

How To Perform Side Plank Lateral Raise?

  1. Get on the floor in a side plank position. That is, support yourself on your elbow and one foot, keeping your body in a straight line such that your body, arm, and the floor make a triangle.
  2. With the free arm, hold a dumbbell and rest it on your thigh.
  3. Slowly raise the dumbbell until your arm is straightened. Keep your elbow slightly bent. Pause for three to five seconds.
  4. Lower the arm back to the original position.
  5. Repeat as desired, and do the same number of reps for the second arm.

Tips

Thoroughly engage your core in each rep to reap maximum benefits from this workout.

Do not let your body slacken because it can put unnecessary pressure on your elbow and cause sprains in your shoulder muscles.

If you are a beginner, try using an incline bench instead of the side plank position.


9. Cable Y Raise

Muscles Worked

The cable Y raise is one of the best side delt exercises. Although primarily focused on strengthening the deltoids, it also works other shoulder muscles and back muscles.

It also helps improve posture, shoulder mobility, and strength by training the rotator cuff muscles.

How To Perform Cable Y Raise?

  1. Attach two handle cables to a cable crossover or pulley machine at the lowest fixture. Cross the cables over each other and hold each in the opposite hand.
  2. Pull both cables upward and outward, raising your hands above your head, allowing a slight bend in your elbows. At the top of the movement, your body posture should look like a big 'Y.'
  3. Bring the cables down to the starting position and repeat the process several times.

Tips

The weights for this exercise can be heavier than those used for one-arm raises but are still relatively light. If the weights are hefty, you need body momentum to pull the cables up, which ruins the exercise.


10. TRX Y Raise

Muscles Worked

The TRX Y fully engages the side deltoid heads and the core, upper back, and rear delts.

How To Perform TRX Y Raise?

  1. Attach two handle cables to a suspension trainer. Stand close to the structure and lean back, so the cables are stretched.
  2. Keep your body straight, and your elbows slightly bent.
  3. Use your arms to pull yourself into a standing position, bringing both hands above your head, so your body looks like a 'Y.'
  4. Hold this pose for a few seconds, then lean back again.
  5. Repeat for a desired number of times.

Tips

Engage your arms, especially your side delts, throughout this exercise to support your weight. This step focuses the tension on your lateral deltoids.

Do not lean far back, as it can exert unnecessary pressure on your deltoids, and you may risk falling and hurting yourself.

Do not use your feet and abs to pull yourself up, as this defeats the purpose of the workout. You can also keep your knees slightly bent to maintain your balance.


Frequently Asked Questions

How do side delt exercises work?

Side delt exercises are a type of isolation exercise and resistance training. Isolation exercises that include resistance training target a specific muscle group to build and strengthen them. These workout regimens, like the lateral deltoid workout, impart immense benefits for fitness enthusiasts looking for major gains in muscle mass. (7)

However, a few things should be considered while performing isolation exercises. Working the muscle pairs equally is essential for building the same amount of muscle mass. You should also do exercises that focus on the antagonistic muscle of the one you are targeting to avoid muscle imbalances.

How do I know which lateral deltoids exercises are best for my upper body?

The best lateral deltoids exercises for the body vary from individual to individual. It depends on factors such as a history of a shoulder injury, muscle strength, mobility issues, previous training, etc. Therefore, it is best to list what general exercises you can and cannot do. Then, choose a side delt exercise that fits your health and body condition criteria.

Are side delt exercises like lateral raises suitable for beginners?

It is recommended for beginners to consult a trainer or experienced gym enthusiasts to decide which side delt exercises they should start with.

Generally, beginners should start with an easy exercise like dumbbell side lateral raise with small weights.

You can also do dumbbell shoulder press, upright rows, and seated Arnold press with light dumbbells. Progressing from here, you can increase the weights and even go to more difficult lateral deltoid exercises like the TRX Y raise and side plank lateral raises.

Additionally, you can prepare your side delts by doing a generic arm exercise such as bicep curl. Doing the bicep curl will help build stamina in the side deltoid muscle and allow you to take on heavier exercises for the side deltoids.

How can I make my shoulder exercises effective?

Side delt exercises are a great addition to upper body workout routines. To make side delt workouts effective, perform them two to three times a week. Then take a one or two-day gap between each workout day. This method allows your deltoids to recover while preventing muscle fatigue and risks of sprains and other injuries.

Furthermore, while working out, make sure to take small breaks in between the reps to allow your muscles to adapt and obtain maximum benefit from your regimen. (8)

Final Thoughts

If you are looking for more robust, well-built, and aesthetically-pleasing side delts, opting for side delt exercises can help you out. Hence, adding the ten best lateral deltoid exercises mentioned above to your workout routine will help you reach your fitness goals in no time. 

Sources:

  1. https://my.clevelandclinic.org/health/body/21875-deltoid-muscles#:~:text=Lateral%20deltoids%3A%20Side%20delts%20that,help%20move%20your%20arm%20backward.
  2. https://journals.lww.com/nsca-scj/Fulltext/2011/10000/The_Upright_Row__Implications_for_Preventing.2.aspx
  3. https://journals.lww.com/nsca-jscr/FullText/2014/04000/Characteristics_of_Shoulder_Impingement_in_the.28.aspx
  4. https://journals.lww.com/nsca-scj/Fulltext/2008/06000/Exercise__Dumbbell_Seated_Shoulder_Press.11.aspx
  5. https://www.sciencedirect.com/science/article/pii/S2095254614000106
  6. https://health.clevelandclinic.org/plank-exercise-benefits/
  7. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
  8. https://pubmed.ncbi.nlm.nih.gov/21941011/

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