It may seem that you work your shoulders regularly, but if they aren't appearing wider and bigger, you're not doing it correctly. You won't be able to get strong muscles that make your shoulders appear full and round if you don't incorporate lateral deltoid exercises into your routine.

When you wear a suit, t-shirt, or workout vest, good shoulders stand out. They give your upper body width and make you look powerful.

Following is a step-by-step breakdown of 20 best lateral deltoid exercises you can add to your workout routine.

• Shoulder Muscles Anatomy?
• Benefits Of Strong, Well Built Lateral Deltoid
• 20 Best Side Deltoid Exercises
• Training tips for side delt exercises.

Shoulder Muscles

The term "shoulder exercises" refers to resistance exercises targeting the deltoid muscle.

While technically a single muscle, the deltoid has three distinct sets of muscle fibers and muscle bellies, referred to as "heads" in anatomy.

There are three separate heads or sections of the deltoid muscle in the shoulder.

• Anterior deltoid (In front),
• lateral deltoid (at the side), and Posterior deltoid (behind),

Anterior Deltoid

The anterior Deltoid originates from the collar bone and inserts into the humerus (upper arm bone).

It is mainly responsible for moving your arm up, forward, and to your center of gravity.

Posterior Deltoid

This is also known as the rear delt and arises from the spine of your scapula (upper part of your shoulder blade).

A posterior delt's main function is to move the arm outward and backward.

Lateral Deltoid

A lateral deltoid can also be called a side deltoid, a middle deltoid, or even an outer deltoid. It arises from a small area of the shoulder blade called the acromion process.

Shoulder abduction is the main function of the lateral deltoids.

When it comes to how your shoulders look and feel, your side delt can really make a difference, so you want to give it the best exercises to promote growth and development.

If you want to develop 3D shoulders, you need to pay more attention to this muscle.

Strong, well-built lateral deltoid muscles have many benefits

There are many benefits to having big, strong, rounded shoulders besides just looking good.

As we use them to push, pull, and lift objects over our heads in everyday life, the deltoid is among the most important muscles in the body.

We will focus on the benefits of having strong side delts in this post.

Benefit of having strong, well-built lateral delts is simple.

• Reduced Risk of Injury: As the shoulders move through a wide range of motion, strengthening the side delts helps stabilize the shoulders, which can help prevent future injuries.
• Improve Range of Motion: Your shoulder joint will be protected during arm movements by strong front delts. Stronger front delts will allow you to perform arm movements that involve flexion, internal rotation, and abduction more effectively and efficiently. Additionally, it will improve the aesthetics and definition of your shoulders.
• Improve Lifts: In bench press and overhead press, the lateral deltoids stabilize the weight. Working on the lateral deltoids will transfer strength to other lifts as well.
• Give aesthetics Look: The lateral delts are on the outside of the shoulder, so if you work on building them up, you change the appearance of your body overall. Wide shoulders enhance the aesthetics and definition of your shoulders.

Best Lateral Deltoid Exercises

You should incorporate these 20 lateral deltoid exercises into your normal shoulder workout schedule.

There are many side delt exercises below that can be done with a variety of equipment, including barbells, dumbbells, cable machines, body weight, and resistance bands.

The side delt exercises are divided into many sections, including:

• Exercises for lateral deltoid with a barbell
• Dumbbell exercises for lateral deltoid muscles.
• Exercises for the cable lateral deltoid
• Exercises to strengthen the lateral deltoids at home (without equipment).
• Resistance band workout for lateral delts.

Barbell Overhead Press

The shoulder press exercise remains the grandfather of all shoulder exercises for building large, round shoulders.

Among bodybuilders, the seated shoulder press is a favorite shoulder exercise because it builds muscle quickly and is powerful.

Sitting upright during the exercise prevents cheating by using momentum generated by the legs to lift the weight upward.

Execution

• Grab an overhand grip on a bar while sitting on an exercise bench.
• Over your head, under your chin, and just above your upper chest, place the bar.
• Press the bar straight up overhead until your arms are fully extended but not locked.
• Return the bar to its starting position slowly.

Tips

• Warm up with 50% weight for 1-2 sets.
• End of listing:

Behind-The-Neck Press

When you perform a behind-the-neck press, you target your shoulders. The standard military press and overhead dumbbell presses stimulate more of the anterior head of the deltoid.

A behind-the-neck press stimulates all three heads of the shoulder, as well as the triceps, lateral delts, traps, and rhomboids.

It is not recommended to perform this exercise if you do not have good shoulder mobility.

Execution

• Place the barbell just below your shoulder height on an exercise bench.
• By fully extending your arms and breathing out, lift the barbell overhead.
• As you inhale, lower the barbell back to the starting position after holding the contraction for a second.
• The repetitions can be repeated as many times as desired.

Tips

• Perform the exercise slowly and controlled. Avoid bouncing the bar off your neck.
• Warm up with 50% weight for 1-2 sets.
• It is best to keep your elbows flared out, in line with your shoulders or slightly behind them.

Barbell Upright Row

To build huge Trapezius muscles and lateral delts, the upright Row is a great exercise.

It is possible to perform upright rows with narrow or wide grips. The narrow grip focuses on the trapezius, while the wider grip focuses on the entire shoulder girdle.

Execution

• Let a bar hang in front of you with an overhand grip.
• Squeeze your trapezius muscles by lifting the bar and getting it close to your chin.
• After that, lower the bar in a controlled manner until it returns to its starting position.
• You can repeat this exercise as many times as you like.

Tips

• Keep your elbows higher than your forearms.
• Avoid jerky movements and keep your motion controlled.

Arnold Shoulder Press

A dumbbell shoulder press is an excellent shoulder muscle building exercise. Arnold's press stands out as the best exercise with the best range of motion for shoulder muscles.

If you lower the dumbbells well in front, you get that maximum stretch that other shoulder exercises lack. Include this lateral (side) deltoid exercise into your routine.

By performing the exercise seated upright, you prevent cheating the weight upward by using momentum generated by your legs.

Execution

• Holding a dumbbell in each hand, raise the dumbbells to shoulder height.
• As you press the dumbbells overhead, twist them so that the palms face forwards at the top.
• Lower the dumbbells in reverse order.

Tips

• Exhale when you lift the weight and inhale when you lower it.
• Keep a controlled motion and avoid jerky movements. Maintain strict form.
• It is not a good idea to lock your arms overhead.

Dumbbell Lateral Raise

To build the lateral head of the deltoid muscle, make lateral raises a regular part of your shoulder workout. It's a must-do exercise for your lateral deltoid workout.

Execution

• Bring the dumbbells together in front of you, palms facing each other.
• Bend your elbows and raise the dumbbells to your sides.
• Aim to lift them slightly higher than your shoulders.
• Lower the dumbbells back to the starting position in a controlled manner.

Tips

• Throughout the exercise, keep a controlled motion.
• Warm up with 50% weight for 1-2 sets.
• Make sure you use weights that you can comfortably handle.

One-Arm Dumbbell Upright Row

There are plenty of single-arm exercises you can add to a lateral (side) delt workout to correct imbalances.

A single-arm dumbbell upright row is a popular exercise for building stronger, bigger traps and shoulders.

Execution

• Hold a dumbbell in your left hand with your feet shoulder-width apart.
• At the top of the movement, contract your muscles as you slowly shrug your left shoulder up toward your ear.
• Return the weight to its starting position slowly.
• Repeat the left side reps for the desired number of repetitions, then repeat the right side reps for the desired number of repetitions.

Tips

• Avoid jerky movements and keep a controlled motion.
• Make sure your back is straight and your core is tight.
• If you want to make the exercise a bit more intense, pause and squeeze the traps at the top of the movement, and then slowly lower the dumbbells.

Upright Row

This exercise is excellent for building huge Trapezius muscles and separating the deltopectoral muscles.

Both narrow and wide grips can be used for upright rows.

The narrow grip focuses on the Trapezius, while the wider grip focuses on the entire shoulder girdle, which allows you to lift heavier weights.

Execution

• Put a narrow overhand grip on the bar and let it hang in front of you.
• Using your arms and elevating your shoulders, lift the bar as close to your chin as possible.
• Lower the bar under controlled motion until it returns to its starting position.

Tips

• Exhale while you exert yourself.
• Avoid jerky movements and keep your motion controlled.

Incline Bench Rear Lateral Raise

As an upper-body exercise, the incline Bench Rear Lateral Raise targets the posterior or rear deltoids and the upper-back postural muscles.

The Incline Bench Rear Lateral Raise also adds size and strength to the posterior deltoid.

By eliminating momentum, the incline bench makes the movement more challenging, leading to bigger, more balanced, and healthier shoulders.

Execution

• Hold dumbbells with neutral grips while sitting on an incline bench (45 degrees).
• Hang the dumbbells straight down from your shoulders.
• Lift the dumbbells slowly up and out to the sides of your body, pulling through the rear delts and middle traps.
• At the top of the motion, pause for a moment before slowly lowering the weights back down.

Tips

• Lift only forward and not backward.
• An inclined bench should be set at about 30 to 45 degrees.
• Keep your wrists straight during the exercise, and keep your elbows above your wrists.

Lying Dumbbell Lateral Raise

Try lying dumbbell lateral raises to get more creative with your lateral delt workout.

Exercises that target the side deltoid are more effective when performed side-lying.

Incline side laterals are not easy for beginners, but they are an interesting variation on conventional lateral raises.

Execution

• Place your elbow perpendicular to the bench while lying sideways on a flat bench.
• Your upper thigh should rest sideways on the dumbbells
• By pulling through your rear delts and middle traps, slowly lift the dumbbells up and out to the sides of your body.
• At the top of the motion, pause for a moment before slowly lowering the weights back to the starting position. The "top" of the motion is when the shoulder joint is at a 90-degree angle.

Tips

• Lift only forwards and not backwards.
• The entire time, focus on moving slowly and controlled.
• When lifting, your working elbow should be slightly bent.

Dumbbell One-Arm Lateral Raise

Dumbbell one-arm lateral raises are another good side delt single-arm exercise.

An excellent exercise for building side deltoids is dumbbell one-arm lateral raises, which are performed with one arm at a time.

Make dumbbell one-arm lateral raises part of your side delt exercises to build the middle head.

Execution

• Hold a dumbbell in one hand, feet shoulder width apart, and knees slightly bent.
• Bend your elbow and raise the dumbbell to your side.
• Once the dumbbells are lifted slightly higher than your shoulder, lower them in a controlled manner back to the starting position.
• Repeat all reps on one arm, then on the other.

Tips

• Slowly lower the dumbbell back to its starting position after a moment at the top.
• Avoid jerky movements and keep a controlled motion.
• Lower back arching should be avoided.

Dumbbell Armpit Row

The dumbbell armpit row, also known as monkey row, is an excellent alternative to the upright row for developing trap and deltoid muscles.

I recommend incorporating the monkey row and shrug exercise as part of your warm-up routine or near the end of your workout to work the traps hard.

This is a great way to get creative with your side delt exercises.

Execution

• Lie on your back with your palms facing your thighs while holding a pair of dumbbells by your sides
• Keeping your elbows out to the sides, pull the dumbbells up the sides of your torso toward your armpits.
• As you lower the dumbbells to the starting position, hold for a count of two. Inhale as you do so.
• Count the repetitions until you reach the desired number.

Tips

• Don't pull with your biceps, but with your elbows
• Avoid jerky movements and keep a controlled motion.

Cable Upright Row

An upright row targets many of the large muscles in the upper back and shoulders, which are key to many strength, power, and fitness movements.

A wide variety of grip widths can be used to perform upright rows.

A cable machine keeps tension on the muscles throughout the entire range of motion, resulting in increased muscle activation and hypertrophy.

Execution

• Using an overhand grip, attach a straight bar to a low cable pulley.
• With your shoulders pulled back, stand close to the pulley.
• Pull the bar up until it reaches your lower or middle chest while exhaling.
• The bar should not be lifted any higher. Hold for a count of two. Inhale as you lower the bar to the starting position.

Tips

• Standing with feet shoulder-width apart, bend your knees slightly.
• Ensure that your shoulders are back, your chest is out, and your body is upright.

One Arm Cable Lateral Raise

One-arm cable lateral raise targets the deltoids, while increasing wrist and core stability at the same time.

Cable lateral raises work the lateral head of the deltoid muscle, which is the rounded muscle at the top of each shoulder.

If you want to add more difficulty to your workout and stimulate more gains, it's often recommended that you use just one arm when you perform the exercise.

Execution

• With your feet shoulder-width apart and the handle attachment set to the lowest setting, stand next to a cable pulley machine.
• Keep your chest forward, your shoulders back, and both knees slightly bent to maintain good posture.
• Standing with your arms fully extended and feet facing forward, raise your arm to shoulder height while maintaining a slight bend in your elbow.
• Slowly lower the weight back to the starting position after holding for a second.

Tips

• You should keep your torso still, your back straight, and your elbows slightly bent.
• Keep a controlled motion throughout the exercise, don't just swing your arms.
• You should always use weights that you can comfortably handle.

Cable Machine Y Raise

In your shoulder workout, this is one of the best two-arm cable side delt exercises.

Exercises like the cable Y-raise work all the fibers of the deltoid anterior, lateral, and posterior, but it mainly targets the lateral shoulder.

Strengthening the external shoulder rotators and internal shoulder rotators with this lateral deltoid exercise.

Execution

• Hold each handle of the cable of the opposite pulley while facing two low cable pulleys.
• Maintain good posture by pushing your chest forward, pointing your shoulders back, and slightly bending both knees.
• Maintain a slight bend in your elbows as you raise your arms upwards and outwards, forming the letter 'Y' with your entire body.
• Slowly lower the weight back to the starting position after holding for a second.

Tips

• Throughout the exercise, keep your elbows slightly bent.
• Your torso should remain still, your back straight, and your elbows slightly bent.
• Throughout the exercise, keep a controlled motion.

Forearm Side Plank

In order to strengthen the oblique abdominal muscles and deltoid, the forearm side plank is a great exercise.

Before moving on to the side plank variation, you should master the basic forearm plank.

Execution

• As you lie on your right side on the floor, place your left foot on top of your right foot's inner side, and place your left arm on top of your left side.
• Place your right forearm perpendicular to your torso on the floor and raise your body.
• Your right upper arm should be straight underneath you with your elbow bent 90 degrees and your forearm flat on the ground.
• A diagonal line forms between your right forearm and the outer side of your right foot, and your body forms a 20-degree angle to the floor.
• Keeping your abs tight, hold this position for as long as you can, then repeat on the other side.

Tips

• Straighten your legs and body.
• You should avoid letting your hips sag during these oblique exercises.
• Maintain stability throughout the movement by squeezing your abs and glutes.

Elevated Side Plank

As a progression from a normal side plank, the side plank with feet on the bench targets the core and obliques.

Elevating the feet also increases shoulder and triceps resistance.

Execution

• Put your forearms on the floor and your feet on an elevated surface (a bench, box, step, or chair).
• Pull your belly button toward your spine by contracting your abs.
• Hold for 30 seconds as you raise your hips so that your body forms one straight line from head to feet.
• Lift the weight slowly, making sure not to extend beyond your shoulders. Hold for 1-3 seconds at the top.
• Then slowly lower yourself back to the starting position. Repeat on the other side.
  

Tips

• Make sure your shoulders don't roll forward. Keep your chest up and your shoulders back.
• Keep your body stable by squeezing your glutes and abs.
  

Side Plank Lateral Raise

To target both the core and shoulders, the side plank lateral raise combines an isometric side plank hold with a dumbbell raise.

Even at lightweight, this is a movement that can address multiple muscle groups in a time-efficient manner, even without a lot of weight.

Execution

• Lie on your right side on the floor with your left foot resting on top of your right foot to perform a side plank.
• As you rest your arm along the side of your body, hold a dumbbell in your top hand.
• At the top of the rep, hold for 1-3 seconds while slowly raising the weight.
• Complete desired number of repetitions. Repeat on the right side.
  

Tips

• You should avoid letting your hips sag during these oblique exercises.
• For stability, squeeze your abs and glutes throughout the movement.
  

Pike Push Up

One of the best bodyweight lateral deltoid exercises, pike push-ups increase strength and stability in the shoulders and triceps.

Exercises performed in an upright position target the shoulders more than the chest.