6 Side Deltoid Lateral Deltoid Exercises You Should Be Doing

This exercise hits your anterior deltoids too, but its focus is on your outer delts. They are the powerhouse for this lift. Any exercise with the name “Arnold” in it, should be enough to suggest that it’s not for beginners.

How to:

1. Set the bench at just over 90-degrees. You don’t want to be sitting 100% upright for this exercise, nor be in an incline position. lateral deltoid exercises
2. Have dumbbells of suitable weight in each hand.
3. Start with the dumbbells in front of your body, at upper chest height.
4. Your arms should be close by your torso and your palms facing you – think of the end phase of a bicep curl.
5. From here, push the dumbbells up overhead whilst rotating your palms to face forward.
6. The top of the movement will resemble a standard overhead shoulder press.
7. Lower the dumbbells down whilst rotating your palms back to be facing you, ending in the position you started in.

Suggested reps: 10 to 12

Pro tip: At the top of the movement, ensure you only extend to 90% extension. This ensures you keep the tension on your lateral deltoids as opposed to your traps. lateral deltoid exercises

3. Barbell Upright Row

The barbell upright row can also be done with a narrow grip to target the traps. But this version will have you take a wider grip as to hit the middle deltoids and hit them hard! lateral deltoid exercises

How to:

1. Stand with your feet shoulder-width apart.
2. Hold a barbell in front of you with an overhand grip and your hands just over shoulder-width apart.
3. Lift the barbell upwards, sending your elbows out wide.
4. The barbell should stay close to your body.
5. The top of the movement will be when your arms are parallel to the ground.
6. Hold for a second at the top before lowering down to starting position.

Suggested reps: 8 to 12

4. Dumbbell Lateral Raises

A classic – and one of the greatest isolation exercises to strengthen and shape your side deltoids! Get amongst it!

How to:

1. Stand with your feet hip-width apart with a dumbbell in each hand.
2. Your torso should be straight and upright, and your arms straight and by your sides.
3. Hold the dumbbells so that your palms are facing you.
4. Without swinging or moving your torso, lift your arms up until they are parallel to the ground.
5. They should be straight throughout the movement.
6. Hold here for a second before returning slowly to the starting position.

Suggested reps: 10 to 15

Pro tip: Your breathing can help you out with this exercise a lot. Exhale as you raise your arms, inhale as you lower them. lateral deltoid exercises

5. Single-Arm Leaning Away Lateral Raise

This exercise is a personal favorite of mine. The leaning motion allows you to really isolate your deltoid, as not even your core can work in this position. It also gives you a greater range of motion to work with!

How to:

1. Hold onto something stable – the tower of a cable machine or a smith machine bar.
2. Have a dumbbell in the other hand. lateral deltoid exercises
3. Keeping your feet together, lean away from the tower/bar so that your body is diagonal.
4. Have your working arm by your side, with your palm facing your body.
5. Perform a lateral raise by keeping your arm straight and lifting it up until it is parallel to the ground.
6. Hold for a second at the top of the movement and then return slowly to starting position.
7. Do all repetitions on one arm before changing sides. lateral deltoid exercises

Suggested reps: 8 to 12 each side

Pro tip: Think about lifting the dumbbell as far away from your body as possible, this encourages your lateral deltoids to work rather than your traps.lateral deltoid exercises

6. Cable Machine Y Raise

You need a double-sided cable machine to do this exercise. And don’t worry about taking up both sides of it – it will be worth it! lateral deltoid exercises

How to:

1. Set each cable on the bottom setting with the short handle connection.
2. Stand facing the machine with your feet shoulder-width apart.
3. Cross the cables over, so you’re holding the left in the right hand and vice versa.
4. At this stage, your hands are in front of your body and facing each other.
5. From here, lift your arms up and out wide, forming a ‘Y’ shape above your head.
6. Hold for a second and return to starting position. lateral deltoid exercises

Suggested reps: 10 to 12

Pro tip: Stabilize through your core and avoid torso swinging to raise the cables.

Lateral Deltoid Workout

I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out.

This workout consists of 2 x giant supersets. 

SUPERSET 1

1. Seated Arnold Press x 12
2. Dumbbell Lateral Raises x 10
3. Barbell High Row x 8

Rest for 90 seconds and repeat x 3!

SUPERSET 2

1. Side Plank with Lateral Raise x 12
2. Cable Machine ‘Y’ Raise x 10
3. Leaning Away Lateral Raise x 8

Rest for 90 seconds and repeat x 3!

Shoulders are sensitive!

Don’t forget to check out the videos provided in the exercise descriptions, above. They will show you the right technique to ensure you get the best out of these exercises.

Final Words

If you’re looking to gain width through your arms, you should be focusing on your lateral deltoids. I hope this article has shed some light on the best movements for you to be doing to target these muscles!

As you can see there aren’t a lot of exercises that isolate your middle deltoids. But if done correctly, these lot should be enough to do the trick! Did I miss anything? Let our readers know about your go-to lateral deltoid exercise in the comments section below!

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