Strong side delts mean rock-solid shoulder stability, healthier joints, and unlocking serious pressing power. Skip ’em, and you’re leaving gains on the table while front delts and traps steal the show. To target the side deltoids (the muscles responsible for shoulder width), focus on exercises side delts that involve raising your arms out to the sides. Popular options include dumbbell lateral raises, cable lateral raises, and upright rows with a wide grip. You can also incorporate overhead presses and Arnold presses, which engage the side delts as part of a compound movement.
1. Dumbbell Lateral Raise
- How to Do It RIGHT:
- Grab light-to-moderate dumbbells. Seriously, go lighter than you think.
- Stand tall: Chest up, core tight, knees soft. Dumbbells resting against your thighs, palms facing each other.
- Lead with your ELBOWS: Initiate the lift by thinking about pointing your elbows out and slightly forward.
- Raise arms out and up in a wide arc, keeping a slight bend in your elbows. Rotate your wrists so your pinkies point slightly higher than your thumbs (like pouring out a jug).
- Stop when arms are parallel to the floor. DO NOT SHRUG YOUR SHOULDERS UP TO YOUR EARS.
- SQUEEZE the side delt HARD at the top for a full second.
- Lower slowly and with total control – fight gravity. NO MOMENTUM.
2. Cable Lateral Raise
- How to Do It RIGHT:
- Set a cable pulley to the lowest setting. Stand sideways to the machine.
- Grab the handle with your FAR hand (right hand if standing left of machine). Step 2-3 feet away to create tension.
- Stand tall, core braced. Keep a fixed, slight bend in your working elbow.
- Pull the cable directly out to your side. Focus on moving ONLY your shoulder joint. Keep your torso ROCK SOLID – no swaying.
- Feel tension on the side delt the ENTIRE rep. Squeeze hard at the top (hand level with shoulder).
- Control the cable back down slowly – don’t let the weight stack crash.
- Finish all reps on one side, THEN switch.
3. Leaning Lateral Raise
- How to Do It RIGHT:
- Grab ONE moderate dumbbell. Stand next to a sturdy rack/post.
- Lean your torso sideways into the support with your non-working side. Let your working arm hang straight down – feel that deep stretch in the side delt?
- Keeping that torso lean, raise the dumbbell directly out to your side in a smooth arc. Lead with the elbow.
- Go HIGHER than usual – the stretch position allows greater range. Squeeze HARD at the top.
- Lower slowly, emphasizing the stretch at the bottom. No momentum.
- All reps on one side, then switch.
4. Reverse Fly
- How to Do It RIGHT:
- Grab LIGHT dumbbells. Hinge at your HIPS (not waist!), butt back, back flat, chest up. Torso ~45 degrees or parallel to floor.
- Dumbbells hang straight down, palms facing each other. Slight bend in elbows.
- Squeeze shoulder blades together slightly FIRST. Then, drive your ELBOWS up and OUT to the sides. Think “elbows to the ceiling.”
- Lift until arms are roughly in line with your torso. Focus on the rear AND side delt squeeze.
- It’s a FLY, not a ROW. Movement comes from the shoulders, not pulling towards your belly button.
- Control the weight down. Don’t round your back!
5. Machine Lateral Raise
- How to Do It RIGHT:
- Sit in the machine. Adjust seat height so the machine’s pivot point is level with your shoulder joint.
- Sit TALL: Chest firmly against the pad, core braced. Grab handles with elbows slightly bent.
- Focus SOLELY on driving your ELBOWS out to the sides against the pads. Push through your elbows.
- Lift until upper arms are parallel to the floor or slightly higher (if comfortable). SQUEEZE the side delt peak.
- Control the negative – don’t let the weight stack slam down. Zero trap involvement.
- Perfect for crushing the muscle after free weights fatigue you.
6. Dumbbell Upright Row
- How to Do It RIGHT (SAFELY):
- CRITICAL: Use a WIDE grip (hands near the ends of the dumbbells, pinkies on outer plates) and MODERATE weight.
- Stand tall, dumbbells in front of thighs, palms facing thighs.
- Pull the dumbbells straight up, keeping them close to your body. DRIVE YOUR ELBOWS HIGH AND OUT TO THE SIDES.
- STOP when elbows reach shoulder height. DO NOT GO HIGHER. This prevents shoulder impingement.
- Squeeze your SIDE DELTS at the top position.
- Lower slowly with control. If you feel ANY pinch in the front shoulder, DROP THIS MOVE. Safety first.
7. Cable Face Pull
- How to Do It RIGHT:
- Attach a rope to a cable pulley set at UPPER CHEST/CHIN height.
- Grab rope ends, palms facing each other. Step back for tension.
- Pull the rope directly towards your FACE/FOREHEAD (aim between eyebrows).
- AS YOU PULL: Flare your ELBOWS HIGH and WIDE out to the sides. Simultaneously EXTERNALLY ROTATE your shoulders (thumbs point back, show off your biceps).
- Squeeze your REAR DELTS AND SIDE DELTS HARD at the peak. Pull shoulder blades down and back.
- Hold the squeeze for 1-2 seconds.
- Control the return. Fight the urge to turn it into a low row.
Master the exercises side delts: Arm moving out to the side, elbow leading, squeeze at the top, controlled descent. Traps Quiet.
Focus on feeling that deep side delt burn on every single rep. Pick 2 or 3 of these exercises side delts twice a week, hammer them with perfect form in that 10-15 rep range, and be relentless. Consistency with this technique? That’s how you build shoulders that turn heads and unlock next-level strength. Now get after it – I expect to see those sleeves stretching! 💪
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.