Side delt workout is key to building wider and more defined shoulders. Without it, the shoulders often look flat or narrow, even with heavy pressing.
The side delts are hard to target. Many people train them wrong. Or worse—skip them completely. This limits growth and makes the upper body look unbalanced.
Focusing on the right side delt exercises can fix this. With proper form and smart choices, it’s possible to grow rounder, fuller shoulders fast.
Best Side Delt Workout Moves That Actually Work
Side delt workout needs the right movements. These five exercises can help shape wider, stronger shoulders fast.
Dumbbell Lateral Raise
Classic and still one of the best. It targets the side delts directly. Raise the dumbbells to the side with a slight bend in the elbows. Don’t go too high. And don’t swing. Light to moderate weight works best here.
Wide-Grip Upright Row
A smart move for hitting the side delts, not just the traps. Use a wide grip to change the angle. Pull the bar to chest height. Keep elbows above the wrists. Use control. This works well with moderate reps.
One-Arm Cable Raise
Perfect for focused tension. The cable keeps pressure on the delt through the whole motion. Stand sideways to the machine. Lift slowly and pause at the top. Training one side at a time helps fix imbalances too.
Rear Delt Row
Often used for rear delts, but it also works the side. Bend over with dumbbells. Pull the elbows out wide. Keep them in line with the shoulders. Focus on squeezing at the top. Great for upper-back and shoulder width together.
Dumbbell Pressout
This move adds tension to the side delts in a static way. Hold two dumbbells together at chest height. Press them forward and hold. Slightly raise or lower the arms for more activation. It burns fast—and works surprisingly well.
Common Mistakes in Side Delt Training
Side delt workout can be tricky if you’re not careful. Here are some common mistakes to avoid:
🔹 Going Too Heavy
Using heavy weights leads to swinging, not muscle activation. Stick to moderate weights and focus on control.
🔹 Rushing the Eccentric Phase
The lowering phase matters. Don’t rush it. Slow down the descent to increase time under tension and muscle growth.
🔹 Bad Posture
Leaning back or hunching over reduces delt activation. Keep a tall posture and engage your core during each set.
🔹 Not Training Rear Delts
Only focusing on side delts can create imbalance. Include rear delt work like Rear Delt Row for balanced shoulder development.
A solid side delt workout is essential for building that coveted shoulder width and strength. By focusing on the right exercises, controlling the weight, and avoiding common mistakes, noticeable results will come faster. Consistency and proper form are key—so take your time and train smart.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.