Unlock Your Shoulder Strength: The Best Exercises for Lateral Delts

Understanding Lateral Deltoids

This blog post will discuss this one range of motion specific muscle and how you can target and build it. Even if you are just a beginner, we believe that with our easy-to-understand explanation, you will be able to learn a lot about lateral deltoids.

What are Lateral Deltoids?

Before we dive into the benefits of building lateral deltoids, let’s first define what they are. Lateral deltoids, also called middle deltoids, are the muscles that make up the outer part of your shoulders. They are responsible for allowing you to raise your arms sideways and perform pulling, pressing, and lifting movements. Developing lateral deltoids can give you that well-defined V-shaped upper body many strive for.

Benefits of Building Lateral Delts

While lateral deltoids may seem like just another muscle group to work on, building them has many benefits. First and foremost, lateral deltoids help improve your overall upper body strength. As you develop these muscles, you’ll find that performing exercises like overhead presses, pull-ups, and rows become easier. Additionally, good lateral deltoid development looks great aesthetically. If you’re looking for a leaner, more defined look, lateral deltoids are a significant upper body muscle mass to develop.

How to Target Your Side Deltoids for Size and Strength?

Now that you know what lateral deltoids are and why you should work on them, let’s discuss how to target them effectively. The dumbbell lateral raise is one of the best exercises to build lateral deltoids. To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Raise your arms to the sides of your body until they’re parallel to the floor, then slowly lower them back down.
3. Repeat for several reps, keeping your shoulders down and back throughout the movement.

Another exercise that targets the lateral deltoids is the Arnold press. This exercise begins with holding dumbbells at your shoulders, palms facing you. Press the weights overhead, rotating your palms while doing so. Then, slowly lower the weights, return to the starting position, and repeat.

Other exercises that can help build and tone your lateral deltoids include cable lateral raises, machine lateral raises, and band lateral raises.

Exercises for Lateral Deltoids

We will discuss some effective exercises you can include in your workout to strengthen your lateral and posterior delts together. So, get ready to unleash the power of your shoulders and transform into a better version of yourself. Let’s dive right in!

Barbell Exercises

1. Seated Barbell Shoulder Press – Sit down on a bench with your feet flat on the floor. Hold a barbell with both hands at your shoulder level. Push the weight up so your arms are fully extended. Lower the weight back down to your shoulder level, ensuring not to lock your elbows. This exercise strengthens your lateral deltoids and engages your upper chest and triceps muscles.

2. Barbell Upright Row – Stand straight with your feet shoulder-width apart, holding a barbell in front of your thighs. Lift the barbell to your chest, keeping your elbows high and close to your body. Slowly lower the bar back to your thighs. This exercise primarily targets your lateral deltoids, but it also works your upper back muscles.

3. Barbell Lateral Raise – Stand straight with a slight bend in your knees, holding a barbell in front of your thighs with both hands. Slowly lift the barbell out overhand grip and up to the side, keeping your arms straight and your palms facing downwards. When your arms reach shoulder level, lower the bar to the starting position. This exercise effectively targets your lateral deltoids and works your traps and upper back muscles.

Dumbbell Exercises

1. Lying Dumbbell Lateral Raise

The lying dumbbell lateral raise is an excellent exercise for targeting your shoulder muscles. It is also great for improving your posture and reducing the risk of injury. To do this exercise, lie on your side with your arm extended straight out beside you, holding a dumbbell. Keep your elbow slightly bent and slowly lift the weight towards the ceiling. Lower the weight back down to the starting position and repeat on the other side. Aim for 2-3 sets of 10-12 reps each.

2. Dumbbell Lateral Deltoid Exercises

The lateral deltoid is the outermost portion of your shoulder muscle, and dumbbell exercises can help you work this area effectively. A simple exercise you can do is the dumbbell lateral delt side raise. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your arms straight, lift the weights to the sides of your body, keeping your elbows slightly bent. Lower the weights back down and repeat for 2-3 sets of 10-12 reps each.

3. Dumbbell Standing Around The World

The dumbbell standing around the world exercise is a great way to work your shoulders, biceps, and triceps. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your arms straight, slowly lift the weights over your head in a clockwise motion, then bring them back down to the starting position. Repeat in a counterclockwise direction. Aim for 2-3 sets of 10-12 reps each.

4. Dumbbell Arnold Press

The dumbbell Arnold press is a popular exercise that targets your shoulder muscles and improves upper body strength. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bring the weights up to shoulder height, palms facing towards your chin. Press the weights up overhead, rotating your palms so that they are facing away from your body. Lower the weights back down to your shoulders and repeat for 2-3 sets of 10-12 reps each.

5. Dumbbell Bicep Curls

Last but not least, the dumbbell bicep curl is a classic exercise that works your bicep muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing forward. With your elbows tucked in at your sides, slowly lift the weights up towards your shoulders, keeping your upper arms stationary. Lower the weights back down and repeat for 2-3 sets of 10-12 reps each.

Resistance Band Exercises

1. Band Face Pulls:

Band face pulls are a great exercise for improving posture, building upper-back muscles, and correcting muscle imbalances. To perform this exercise:

1. Stand with your feet shoulder-width apart, and hold the resistance band with both hands, palms facing each other.
2. Pull the band towards your face, keeping your elbows up and out to the sides.
3. Squeeze your shoulder blades together as you pull the band towards your face, hold for a few seconds, and then release.
4. Repeat this exercise for 10-12 reps.

2. Resistance Band Upright Row:

The resistance band upright row is an effective exercise that targets the muscles of the upper back, shoulders, and arms. To perform this exercise:

1. Stand with your feet shoulder-width apart, and hold the resistance band with both hands.
2. Start with your arms straight down in front of you, palms facing towards your body.
3. Keep your elbows close to your body and pull the band up towards your chest, keeping your wrists straight.
4. Slowly lower your arms back to the starting position.
5. Repeat this exercise for 10-12 reps.

3. Resistance Band Lateral Deltoid Exercises:

Resistance band lateral deltoid exercises are great for strengthening the shoulders and improving overall upper body strength. To perform this exercise:

1. Stand with your feet shoulder-width apart, and hold the resistance band with both hands, palms facing inwards.
2. Raise your arms straight to the side, keeping your elbows slightly bent.
3. Hold at the top for a few seconds, then slowly lower your arms back to the starting position.
4. Repeat this exercise for 10-12 reps.

Machine and Cable Exercises

1. The one-arm cable lateral raise:

With this exercise, you’ll use a cable machine with a handle attachment. Stand sideways to the machine, grasp the handle with one hand, and stand with your feet shoulder-width apart. Then, with your arm straight, raise the handle to shoulder level, keeping your elbow slightly bent. Hold this position for a moment, then lower the handle back to the starting position. Repeat on the other side. This exercise works the lateral deltoid muscles, which are located on the side of your shoulders and help to build shoulder strength. It’s a great exercise for anyone looking to improve their upper body strength.

2. The machine lateral raise:

This exercise involves using a lateral raise machine found in most gyms. To perform this exercise:

1. Sit in the machine with your back straight against the back pad and grasp the handles at the sides of the machine.
2. Lift the handles out to your sides, with your elbows slightly bent, until your arms parallel the floor.
3. Hold briefly, then slowly lower the handles back to the starting position.

This exercise works the same lateral deltoid muscles as the one-arm cable the best lateral deltoid exercises ever raise and is great for developing shoulder strength and stability.

Bodyweight and Other Exercises

1. Standing T Raise

Standing T Raise is an exercise where you stand with your feet shoulder-width apart. Hold a light weight in each hand, or if you don’t have weights, you can use water bottles or even canned goods from your pantry. Start with your arms at your sides, then raise them straight out to the sides until they align with your shoulders. Hold for a few seconds, then lower your arms to your sides. Repeat for 10-15 repetitions. This exercise will work your shoulders, upper back, and chest.

2. Side Plank with Lateral Raise

Side Plank with Lateral Raise is an exercise that works your core and shoulders. Start by lying on your side with your elbow underneath your shoulder and your legs straight out. Stack your feet on top of each other. Push up with your elbow so that your body is in a straight line. Hold that position while raising your top arm straight up to the ceiling. Lower your upper arm back back down, and then lower your body back down to the starting position. Repeat for 5-10 repetitions on each side.

3. Plate Front Raise

Plate Front Raise is another exercise that works your shoulders and upper back. Hold a small plate or another flat object in front of your body with both hands and arms straight out. Slowly raise the plate straight to shoulder level and lower it back down to the starting position. Repeat for 10-15 repetitions. You can use a book or a pillow if you don’t have a plate.

4. Crucifix Hold

Crucifix Hold is an exercise that works your shoulders and upper back. Hold your arms straight out to the sides with your palms facing up. Squeeze your shoulder blades together and hold that position for as long as possible. As you get stronger, try to hold the position for longer periods. This exercise improves your posture and strengthens your upper back muscles.

5. Tuck Jumps

Tuck Jumps are an exercise that will increase your heart rate and work your legs and core. Start by standing with your feet shoulder-width apart. Jump off the ground, bringing your knees up to your chest. Try to land as softly as possible and immediately jump back up again. Repeat for 10-15 repetitions.

Compound Exercises

The overhead press is an exercise that works on your upper body strength, specifically your shoulders and arms. It is a compound exercise that activates your back, shoulder joint core, and lower body. To perform an overhead press:

1. Start by standing with your feet shoulder-width apart and a weight in each hand.
2. Bring the weights up to shoulder level, palms facing forward.
3. Push the weights up and above your head, until your arms are fully extended, then bring the weights back down to your shoulders.

When performing the overhead press, it is important to maintain proper form. Keep your back straight and engage your core muscles to prevent any arching in your lower back. Additionally, keep your elbows under your wrists as you push the weights above your head for maximum effectiveness.

One of the best things about the overhead press is that it is a versatile exercise that can be performed using different equipment. You can use dumbbells, barbells, or even resistance bands. It can also be done while standing or seated. So, no matter your fitness level or equipment availability, there is a way to perform an overhead press that works for you.

Workout Strategy

1. FOCUS ON ABDUCTION: Abduction is the movement of your arm away from your body. For example, when you do lateral raises, you’re abducting your arm, which works your side delts. To focus on abduction, you want to ensure you’re lifting your arms to the sides and not in front of you. If you’re having trouble keeping the focus on your side delts, try using lighter weights or doing the lateral delt exercises more slowly.

2. BEST REP RANGES FOR SIDE DELTS: What’s the best rep range for side delt exercises? The answer is it depends. You should aim for around 6-8 reps of heavier weight for building strength. You’ll want to do more reps, around 12-15, with moderate weight to build muscle size. Try doing high reps (around 20 or more) with lighter weights for endurance and a good burn.

3. SIDE DELT EXERCISES: COMMON MISTAKES: One common mistake people make when working out their side delts is lifting their arms too high. You don’t need to lift your arms to shoulder height for the side delt exercise to be effective. Another mistake is using momentum to lift the weights, which takes the focus off your side delts. Make sure you’re controlling the movement and not swinging your arms. Finally, don’t forget to breathe! Inhale on the way down and exhale on the way up.

4. Lateral Deltoid Workout Frequency: How often should you work out your side delts? While giving your muscles time to rest and recover is essential, you can work out your side delts 2-3 times per week. It’s a good idea to include a variety of exercises in your side delt workouts, and switch things up every few weeks to prevent plateauing.

5. SIDE DELT WORKOUT: Let’s put it all together in a sample workout. Start with 3-5 minutes of warm-up cardio (like jacks or jogging in place). Then, do 3 sets of lateral raises with dumbbells, aiming for 10-12 reps per set. Next, do 3 sets of cable lateral raises, aiming for 10-12 reps per set. Finish with 3 sets of bent-over lateral raises, again aiming for 10-12 reps per set. Cool down with some stretching and foam rolling.

FAQs About Side Delt Exercises

1: Do I need to train side delts?

Side delts, or side deltoids, are one of the muscles that make up your shoulders. Think of them like the cherry on top of a sundae – they add a bit of pop and definition to your shoulder muscles. Training your side delts can help you improve your overall shoulder strength and appearance. Plus, having strong side and rear delts can also help you in sports like swimming, where strong shoulders are important for speed and endurance. So while you don’t necessarily have to train your side delts, doing so can have some benefits!

2. How do I perform a lateral raise?

The lateral raise is one of the most popular side delt exercises. Start by standing up straight with your feet shoulder-width apart and a dumbbell in each hand. With a slight bend in your elbows, raise your arms to the sides until they’re parallel with your shoulders. Slowly lower the weights back down to your sides. Repeat for 3 sets of 10-12 reps. Remember to keep your core tight, and your shoulders relaxed throughout the movement.

3. Can I do side delt exercises every day?

Doing the same muscle group every day is not recommended, as your muscles need time to rest and recover after working out. Aim to work on your side delt muscles 2-3 times weekly. You could work on other muscle groups like your chest, back, or legs when you’re not working on them.

4. How much weight should I use for side delt exercises?

When starting, it’s best to start with a weight you’re comfortable with. You don’t want to choose a weight that’s too heavy, which can increase the risk of injury. A good starting point is 5-10 pound dumbbells. As you become stronger, you can slowly increase your weight.

5. What mistakes should I avoid when doing side delt exercises?

When doing side delt exercises, it’s essential to avoid these common mistakes to avoid injury and get the most out of your front delt exercises: using too heavy weights, swinging the weights, leaning too much, and neglecting your form. Keep your arms straight, use a controlled motion, and breathe steadily.

6. What is the best way to progress with side delt exercises?

Like any strength training exercise, it’s essential to progress slowly and gradually. Aim for progressive overload by gradually increasing the weight, reps, or sets over time. If you can do more than ten reps easily, increasing the weight is time. Also, try variations of the exercises to keep the muscle guessing, such as using resistance bands, changing the angle, or using dumbbells.

7. How often should I do side delt exercises?

When working on your side deltoid muscle, it’s important to ensure you’re doing it in the right amount of time. Ideally, you should aim to do these shoulder exercises about twice a week, giving your muscles plenty of time to rest and recover. Make sure to incorporate these exercises as a part of your shoulder workout routine, and be bold and switch things up every few weeks. Doing so can avoid hitting a plateau and keep seeing progress with your workouts. So grab some weights and get ready to work those shoulders!

Posterior Deltoids (Rear Deltoid)

Simply put, the posterior deltoids are the muscles located at the back of the shoulders, making up your shoulder’s rear part. These muscles are responsible for lifting the shoulder growth of the arm sideways, towards the back of the body. Additionally, the posterior deltoids assist in maintaining proper posture and strengthen the shoulder blades.

One can perform various exercises to tone the posterior deltoids, such as the rear deltoid raise, bent-over lateral raise, and face pull exercise. The rear deltoid raise is the most popular and effective exercise for toning the posterior deltoids. This is done by lying chest-down on a bench or workout bench with two dumbbells in each hand.

Next, you should grasp the dumbbells with your palms facing inward and positioned at your sides. Raise both dumbbells, keeping them close to your body, and raise your arms in a controlled manner until you reach shoulder level. Hold for a second, then slowly lower the dumbbells back to their starting position. Repeat this motion for the recommended number of sets.

It’s important to note that toning the posterior deltoids will take time, but consistent exercise and a proper diet can be achieved. As these muscles are relatively small and not as powerful as the other muscles in your shoulder, it’s advisable to start with lighter weights and progress gradually. In addition, one should maintain proper form to avoid injuries and ensure the exercise is effective.

Conclusion

So there you have it, if you’re hoping to bulk up those lateral delts, try incorporating side lateral raises, cable lateral raises, and dumbbell lateral raises into your workout routine. Remember always to maintain proper form and start with lighter weights to avoid injury. With dedication and persistence, you’ll be on your way to achieving strong and toned lateral delts in no time! Keep pushing yourself, and never give up on your fitness journey. Happy exercising!