10 Best Side Delt Exercises for Massive, Broad Shoulders!
Are you looking to add some serious mass to your shoulders and build impressive boulder-like deltoids? Look no further than the side delt exercises!
These lateral deltoid exercises are the best way to isolate and focus on your side delts for maximum growth and definition.
In this article, we’ll show you the 10 best side delt exercises to help you achieve your goal of massive, broad shoulders.
Key Takeaway:
- Side delt exercise is the best way to isolate and grow your side delts.
- Lateral raises are the most effective type of exercise to target the lateral deltoids.
- Compound exercises like chest presses and shoulder presses can also activate the side delts.
10 Best Side Delt Exercises
1. Dumbbell Side Lateral Raise
The dumbbell side lateral raise is the best exercise to hit your lateral delts. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder level with your palms facing down, then lower them back down to your sides. Do 3 sets of 10 reps to start.
2. Barbell Overhead Press
The barbell overhead press is a great exercise to target the entire shoulder, including the side delts. Hold the barbell with an overhand grip at shoulder level, then press it overhead until your arms are fully extended. Lower the barbell back down to your shoulders and repeat for 3 sets of 10 reps.
3. Cable Lateral Raise
The cable lateral raise is similar to the dumbbell version, but it allows for constant tension on the side delts. Stand sideways to the cable machine with your arm closest to the machine holding the handle. Raise your arm out to the side until your elbow is at shoulder level, then lower it back down. Do 3 sets of 12 reps on each side.
4. Dumbbell Front Raise
The dumbbell front raise targets the front delts, but it also works the side delts. Hold a dumbbell in each hand with your palms facing down, then raise them up to shoulder level with your palms facing the ground. Lower the dumbbells back down and repeat for 3 sets of 10 reps.
5. Side Plank Lateral Raise
The side plank lateral raise is a bodyweight exercise that targets the entire core as well as the side delts. Start in a side plank position with your elbow on the ground and your arm extended overhead holding a dumbbell. Raise the dumbbell up until your arm is fully extended, then lower it back down. Do 3 sets of 10 reps on each side.
6. Cable Lateral Raise with Rope
The cable lateral raise with rope is another variation of the cable lateral raise. Instead of holding a handle, you’ll hold a rope with your hands facing each other. Raise the rope up to shoulder level with your elbows slightly bent, then lower it back down. Do 3 sets of 12 reps on each side.
7. Compound Exercises
Compound exercises like chest presses and shoulder presses can also activate the side delts. Incorporate these exercises into your shoulder workout to supplement your side delt exercises and achieve maximum growth.
8. Lying Dumbbell Lateral Raise
The lying dumbbell lateral raise is a variation of the standing dumbbell lateral raise. Lie on your side on a bench with a dumbbell in your top hand. Raise the dumbbell up until your arm is fully extended, then lower it back down. Do 3 sets of 12 reps on each side.
9. Cable Rear Lateral Raise
The cable rear lateral raise targets the rear deltoids, but it also activates the side delts. Stand facing away from a cable machine with the cable at elbow level. Hold the handle with your arm fully extended, then raise it up to shoulder level. Lower it back down and repeat for 3 sets of 12 reps on each side.
10. Bodyweight Exercises
Bodyweight exercises like push-ups and dips can also activate the side delts. Incorporate these exercises into your workout to target your entire shoulder complex and achieve impressive, broad shoulders.
Incorporating the above exercises into your workout routine will help you isolate and target your side delts for maximum growth and definition.
Try performing these exercises at least twice a week, and supplement them with chest exercises and shoulder presses for even better results.
For more tips on how to build massive, broad shoulders, check out our other blog posts on deltoid training and shoulder exercises.
Building Strong Shoulders: Rear and Side Delt Exercises
When it comes to building strong, well-defined shoulders, it’s important to target all muscle groups for a well-rounded, balanced look.
Two crucial muscle groups to focus on are the rear delts and the side delts. In this article, we’ll explore the importance of these muscles and provide exercises to effectively target them.
The Importance of Rear Delt Exercises
While many people focus on the anterior (front) and medial (middle) deltoids, the rear deltoids often get overlooked.
These muscles play a critical role in improving posture, strengthening the upper back, and increasing shoulder mobility. Neglecting the rear delts can result in an imbalance in shoulder strength and mobility.
Effective rear delt exercises include:
Face Pulls
Face pulls are a great exercise to target the rear delts. To perform this exercise, attach a rope handle to the cable machine and set it at eye level. Stand facing the machine with your feet shoulder-width apart, grab the rope handles with an overhand grip, and pull the handles towards your face while keeping your elbows at shoulder height and squeezing your shoulder blades together. Lower the rope back down and repeat. Aim for 3 sets of 10-12 reps.
Reverse Fly
The reverse fly targets the rear delts and upper back. To perform this exercise, stand bent over a bench or with your feet shoulder-width apart with a slight bend in your knees and hold a weight in each hand. Raise your arms out to the side until they are parallel to the ground, then lower them back down. Aim for 3 sets of 10-12 reps.
Dumbbell Bent-Over Raise
The dumbbell bent-over raise is another great exercise to target the rear delts. To perform this exercise, stand with your feet shoulder-width apart, hinge forward at the hips, and hold a dumbbell in each hand. Raise your arms out to the side until they are parallel to the ground, then lower them back down. Aim for 3 sets of 10-12 reps.
Rear Delt Exercise Table
For a quick overview of effective rear delt exercises, refer to this table:
| Exercise | Sets | Reps | Equipment |
| Face Pulls | 3 | 10-12 | Cable Machine |
| Reverse Fly | 3 | 10-12 | Dumbbells |
| Dumbbell Bent-Over Raise | 3 | 10-12 | Dumbbells |
The Importance of Side Delt Exercises
The side delts are responsible for the width and stability of the shoulders, providing a V-tapered physique that’s desirable to many. In addition to their aesthetic value, they also provide stability to the shoulder joint.
Effective side delt exercises include:
Dumbbell Side Lateral Raise
The dumbbell side lateral raise is one of the most effective exercises to target the side delts. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder level with your palms facing down, then lower them back down to your sides. Aim for 3 sets of 10-12 reps.
Cable Lateral Raise
The cable lateral raise is similar to the dumbbell version but allows for constant tension on the side delts. Stand sideways to the cable machine with your arm closest to the machine holding the handle. Raise your arm out to the side until your elbow is at shoulder level, then lower it back down. Aim for 3 sets of 10-12 reps on each side.
Side Plank Lateral Raise
The side plank lateral raise is another effective exercise to target the side delts. Start in a side plank position with your elbow on the ground and your arm extended overhead holding a dumbbell. Raise the dumbbell up until your arm is fully extended, then lower it back down. Aim for 3 sets of 10-12 reps on each side.
Side Delt Exercise Table
For a quick overview of effective side delt exercises, refer to this table:
| Exercise | Sets | Reps | Equipment |
| Dumbbell Side Lateral Raise | 3 | 10-12 | Dumbbells |
| Cable Lateral Raise | 3 | 10-12 | Cable Machine |
| Side Plank Lateral Raise | 3 | 10-12 | Dumbbell |
Incorporating rear and side delt exercises into your workout routine is crucial for developing strong, well-defined shoulders.
By emphasizing these muscle groups, you can improve your overall strength and mobility and achieve a well-rounded, balanced look.
An effective shoulder workout routine should include a mix of compound exercises such as shoulder presses and chest presses, in addition to isolation exercises that target the rear and side deltoids.
Incorporating drop sets or supersets can also help challenge your muscles and promote growth.
Remember to maintain proper form and technique, gradually increase weight and intensity over time, and supplement your workout routine with rest and recovery.
In addition to strengthening your shoulder muscles, it’s also important to prioritize proper nutrition and hydration.
Eating a balanced diet with adequate protein and staying hydrated can support muscle growth and recovery.
The rear and side delts are essential for building strong, well-defined shoulders.
By incorporating effective exercises that target these muscle groups, you can improve your posture, mobility, and overall shoulder strength.
With dedication and hard work, you can achieve impressive, boulder-like deltoids and a well-rounded, balanced shoulder complex.
Building Strong Shoulders: Front and Side Delt Exercises
To achieve strong, well-defined shoulders, it’s important to target all muscle groups.
Two crucial muscle groups to focus on are the front and side deltoids. Here’s a quick overview of each:
Front Delt Exercises
The front deltoids are responsible for shoulder flexion and forward arm movements. Some effective exercises include dumbbell front raises, barbell front raises, and shoulder presses.
Side Delt Exercises
The side delts contribute to the width and stability of the shoulders and provide a V-tapered physique. Effective exercises include dumbbell side lateral raises, cable lateral raises, and side plank lateral raises.
Incorporating these exercises into your workout routine can help you develop strong, well-defined shoulders.
It’s essential to maintain proper form and gradually increase weight and intensity over time to promote growth and prevent injury.
Additionally, proper nutrition and hydration can support muscle growth and recovery.
Targeting the front and side deltoids is crucial for building strong, well-defined shoulders. Incorporate effective exercises into your routine, maintain proper form and gradually increase weight and intensity.
With dedication and hard work, you’ll notice significant improvements in overall shoulder strength and aesthetics.
Building Broad Shoulders with Dumbbell Side Delt Exercises
If you’re looking to build broad, strong shoulders, targeting the side deltoids with dumbbell exercises is key.
Benefits of Side Delt Exercises with Dumbbells
Dumbbell side lateral raises target the side delts, which are responsible for the width and stability of your shoulders.
Strengthening this muscle group can improve your overall shoulder strength and create a V-tapered physique.
Dumbbell Side Delt Exercises
Effective dumbbell side delt exercises include:
- Dumbbell Side Lateral Raise: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder level with your palms facing down, then lower them back down to your sides.
- 1 1/2 Rep Side Lateral Raise: Start by performing a standard side lateral raise, then lower the weight halfway down before raising it back to shoulder level before lowering it to your side.
- Alternating Lateral Raise: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise one arm to shoulder level while keeping the other arm down to your side, and switch back and forth in a continuous motion.
Dumbbell Side Delt Example Training
Here’s an example dumbbell side delt training routine:
- Warm-up: 5-10 minutes of cardio and dynamic stretching
- Dumbbell Side Lateral Raise: 3 sets of 10-12 reps
- 1 1/2 Rep Side Lateral Raise: 3 sets of 10-12 reps
- Alternating Lateral Raise: 3 sets of 10-12 reps
- Rest: 1-2 minutes between sets
- Cool-down: 5-10 minutes of static stretching
Motivational Part
Remember, building strong, well-defined shoulders with dumbbell side delt exercises takes time, dedication, and hard work.
Don’t get discouraged by slow progress and keep pushing yourself to lift heavier and perform more reps over time.
With consistency and proper technique, you will see improvements in overall shoulder strength and aesthetics.
Also, make sure to supplement your workouts with proper nutrition and hydration.
Eating a balanced diet with adequate protein and staying hydrated can support muscle growth and recovery.
Lastly, vary your routine and add drop sets, supersets, or other challenges to keep your muscles guessing and promote growth.
Remember that everyone’s progress is different, so don’t compare yourself to others.
The key is to focus on your own progress and celebrate your achievements along the way.
Incorporating dumbbell side delt exercises into your workout routine can help you build broad, strong shoulders and improve your overall shoulder strength and aesthetics.
Use this guide as a starting point for your training and remember to maintain proper form, gradually increase weight and intensity, and supplement your workouts with rest and recovery.
With dedication and hard work, you can achieve impressive, boulder-like deltoids and a well-rounded, balanced shoulder complex.
Keep challenging yourself and remember to enjoy the process!
Strengthening the Lateral Deltoid Muscle
The lateral deltoid is one of the heads of the deltoid muscle and plays a key role in shoulder movement and stability.
It is located on the side of your body and is responsible for raising your arm out to the side.
By strengthening the lateral deltoid, you not only improve your shoulder mobility but also improve your overall athletic performance.
To perform this exercise, stand upright with your feet shoulder-width apart and hold a dumbbell in each hand.
Raise your arms out to the side until they are parallel to the ground, then slowly lower them back down. Repeat for 3 sets of 10 reps.
Specific Exercises To Build Mass And Strength
If you want to build mass and strength in your shoulders, there are specific exercises you can do to target the side delts.
These exercises include the dumbbell side lateral raise, barbell overhead press, cable lateral raise, dumbbell front raise, and side plank lateral raise.
In addition to these exercises, compound exercises such as chest and shoulder presses can also help activate the side delts and promote overall shoulder growth.
It’s also important to incorporate rest and recovery into your workout routine to allow your muscles time to recover and grow.
Delt Exercises for Wide Shoulders
If you’re looking to build wide shoulders, targeting the side delts is key. The lateral deltoids are responsible for the width of your shoulders, so incorporating exercises that isolate and work this muscle group is crucial.
Some of the best exercises for broadening your shoulders are lateral raises, cable lateral raises, and dumbbell side lateral raises.
These exercises focus on the lateral deltoids and can help build size and width in this area.
Side Delt Training Tips
To get the most out of your side delt exercises, it’s important to use proper form and technique.
When performing lateral raises, make sure to keep your elbows slightly bent and avoid swinging the weights.
This will help keep tension on the muscle and prevent injury.
It’s also important to vary your workout routine and incorporate a mix of isolation and compound exercises to target the side delts from different angles.
This will help promote overall shoulder growth and prevent plateauing.
In conclusion, incorporating the above exercises into your workout routine along with proper form and technique can help you achieve your goal of massive, broad shoulders.
Remember to supplement these exercises with rest and recovery and to vary your routine to prevent plateauing.
With dedication and hard work, you can achieve the strong, defined shoulders you’ve always wanted.
For maximum results, it’s important to maintain consistency in your training and gradually increase the weight and intensity of your exercises over time.
It’s also important to maintain proper nutrition and hydration to support muscle growth and recovery.
Some additional tips for side delt training include:
- Start with low weights and focus on proper form before increasing weight
- Vary your grip (overhand, underhand, neutral) to target different areas of the muscle
- Focus on slow, controlled movements to keep tension on the muscle
- Incorporate drop sets or supersets to challenge yourself and promote muscle growth
- Track your progress and adjust your training accordingly
By incorporating these tips into your side delt training, you can see significant improvements in your shoulder strength and definition.
Other Shoulder Exercises
While side delt exercises are important for building broad, strong shoulders, it’s important to also include exercises that target other areas of the shoulder.
Incorporating exercises that target the front and rear delts can help create a well-rounded, balanced look.
Some exercises to target the anterior (front) deltoids include dumbbell front raises, barbell front raises, and shoulder presses.
For the posterior (rear) deltoids, exercises like face pulls, reverse flys, and bent-over dumbbell raises are effective.
By incorporating a range of shoulder exercises into your workout routine, you can create a balanced, symmetrical look and improve your overall shoulder strength and definition.
Conclusion
In conclusion, the side delt exercise is crucial for building impressive, broad shoulders.
By incorporating a range of exercises that isolate and target this muscle group, you can achieve significant improvements in your shoulder strength and size.
Remember to maintain proper form and technique, vary your routine, and gradually increase weight and intensity over time.
With dedication and hard work, you can achieve impressive, boulder-like deltoids and a well-rounded, balanced shoulder complex.
The side deltoids are a crucial muscle group responsible for the width and stability of your shoulders.
It’s important to isolate the side delts using strength training exercises that target the lateral delt.
While the side lateral raise is a great exercise for this purpose, there are other exercises for the lateral deltoids that can effectively target this muscle group, including the 1 1/2 Rep Side Lateral Raise and Alternating Lateral Raise.
The deltoid itself is a complex muscle that consists of three parts: the anterior deltoid at the front of your body, the medial deltoid in the middle, and the posterior deltoid at the back.
While pressing exercises like shoulder presses can engage all three parts of the deltoid, working directly on the lateral deltoids with exercises like the dumbbell side lateral raise is essential for strengthening the side delts and achieving a well-defined, balanced shoulder complex.
In fact, the dumbbell side lateral raise is one of the best exercises to hit your side delts and is also known as the side delt raise.
This exercise targets the side delts by raising the weights out to the sides of your body with your palms facing down.
To perform the exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, letting them hang at your sides.
Raise your arms straight out to the sides until they’re parallel to the floor, then lower them back down to your sides.
An analysis of the deltoid muscle shows that it’s involved in many upper-body movements, including lifting, pushing, and pulling.
Strengthening the side delts can improve your overall shoulder strength and aesthetics, creating those broader shoulders that many people desire.
When it comes to finding the best side delt workout routine, it’s important to vary your exercises and add new challenges to keep your muscles guessing.
Focus on working directly on the lateral deltoids and gradually increase weight and intensity over time to promote muscle growth and prevent injury.
In summary, the side deltoids are a crucial muscle group for developing strong, well-defined shoulders.
Incorporating exercises like the dumbbell side lateral raise into your workout routine can effectively target this muscle group and help you achieve a well-rounded, balanced shoulder complex.
Keep challenging yourself, maintain proper form, and supplement your workouts with rest and recovery to ensure optimal results.
References:
The Lateral Deltoid Originates From the Entire Lateral Wall of the Acromion: MRI and Histologic Cadaveric Analysis Regarding Vertical Lateral Acromioplasty
FAQ – Side Delt Exercise
Q: What are side delts?
A: Side delts or lateral delts are part of the deltoid muscle group that is located on the side of your shoulder.
Q: What are the best lateral deltoid exercises?
A: The best lateral deltoid exercises include dumbbell lateral raises, cable lateral raises, barbell lateral raises, and lateral raises on a machine.
Q: How do I perform a dumbbell lateral raise?
A: To perform a dumbbell lateral raise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells to your sides until your arms are parallel to the ground.
Q: What is the purpose of a side delt workout?
A: The purpose of a side delt workout is to isolate and train your side delts to make your shoulders wider and more defined.
Q: What is a cable lateral raise?
A: A cable lateral raise is a lateral deltoid exercise that involves using a cable machine to lift weights to the side of your body.
Q: What are some side delt training tips?
A: Some tips for side delt training include using isolation exercises like lateral raises, targeting the middle delt by lifting the weights to shoulder height, and using a variety of exercises like cable laterals and front raises.
Q: What are isolation exercises?
A: Isolation exercises are exercises that target a specific muscle group or area of the body, like the side deltoids.
Q: Do lateral raises work the front or rear deltoids?
A: Lateral raises work the lateral or side deltoids, not the front or rear deltoids.
Q: What is the lateral head of the deltoid?
A: The lateral head of the deltoid is one of the three heads of the deltoid muscle group that is located on the side of your shoulder.
Q: What are some side delt exercises for wide shoulders?
A: Some side delt exercises for wide shoulders include dumbbell lateral raises, cable lateral raises, and side plank lateral raises.
