Are you ready to upgrade your workout routine? If you're looking for a way to build bigger, stronger side delts, you’ve reached the right spot.
We've got the best exercises that target these muscle sets and help you achieve increasing levels of strength.
Whether your goal is just to tone up or reach an impressive level of muscular bulk, these tried-and-true side delt exercises are sure-fire paths toward success.
So, get ready to save time in the gym and make some serious gains with these preferred methods for working out your shoulders:
Best Side Delt Exercises For Mass
Listed below are some of the top lateral deltoid workouts that are too good to be true:
1. Machine Reverse Fly
The reverse fly machine works the rear deltoids and upper back muscles, which helps improve posture, shoulder stability, and general upper body strength.
Step-Wise Guide:
- Adjust the seat and handles of the machine so that they fit your body well.
- Sit with your back against the machine's pad and hold the handles with your hands facing each other.
- Keep your arms slightly bent.
- Press your back hard against the pad and tighten the muscles in your midsection.
- As you squeeze your shoulder blades together and pull them back, let out your breath.
- Don't round your upper back, and keep your chest up.
- As you breathe in, slowly move back to the starting position, letting your arms move forward.
- Repeat until you reach the number of times you want.
Pro Tips
- Don't let motion help you move the handles.
- Pay attention to keeping your balance and feeling the tightness in your back delts.
- During the whole practice, keep your shoulders down and relaxed.
- Do the movement slowly and in a controlled way.
2. Cable Lateral Raise
Cable lateral raises specifically work the side delts, helping to build shoulder width and enhance overall shoulder definition. This side delt workout also engages the stabilizing muscles in the core.
Step-Wise Guide:
- Face the cable machine with your feet shoulder-width apart.
- Set the pulley to its lowest position and add a handle.
- Hold the handle with the hand that isn't on the side you're working on, and rest your other hand on your hip.
- Set your body up so the side you want to use the cable machine on faces you.
- Keep your elbow bent just a little bit as you do the movement.
- Stand tall with your shoulders down and your belly engaged.
- Start with the cable handle at your side. As you raise the handle to the side, let out an exhalation.
- Keep your arm straight, but try not to lock your elbow.
- Keep pulling up on the handle until your arm is parallel to the ground or a bit higher if that feels better.
- Wait a moment and focus on tightening your side delts.
- Inhale as you controllably lower the wire handle back to the starting position.
- Repeat the movement for as many times as you want.
- Change your side and do the movement on the other side.
Pro Tips
- Maintain proper posture by keeping your chest lifted and your shoulders relaxed.
- Avoid using momentum to swing the cable handle.
- Focus on feeling the tension and contraction in your side delt throughout the movement.
- Control the speed of both the raising and lowering phases of the exercise.
3. Behind The Neck Press
The triceps, shoulders, and side deltoids are all worked during a behind-the-neck press. This side delt exercise improves your pressing, shoulder stability, and general upper body strength.
Step-Wise Guide:
- Begin by standing or sitting with a barbell resting on your upper traps behind your neck.
- Grasp the barbell with a grip slightly wider than shoulder-width apart.
- Keep your elbows pointing outward and your upper back engaged.
- Lift the barbell off the rack or, if standing, use your legs to lift it to shoulder level.
- Inhale deeply, brace your core, and press the barbell upward until your arms are fully extended but not locked out.
- Maintain control and avoid arching your back or leaning forward excessively.
- Exhale as you slowly lower the barbell back to the starting position, maintaining control throughout.
- Repeat the exercise for the desired number of repetitions.
Pro Tips
- Start with lighter weights to learn the skill, and as you get better, slowly add more weight.
- Throughout the practice, keep your core engaged and keep a good posture.
- Avoid arching your lower back too much or pushing forward too much as you move.
- Before you try this exercise, talk to a fitness pro if you have shoulder or neck problems.
Best Lateral Delt Exercises At Home
Here are a couple of side delt exercises you can do at home:
4. Plank
The plank exercise targets the core muscles, but the engagement of the side delts helps stabilize the shoulder joint. It’s one of the best side delt workouts that improve core strength, enhance shoulder stability, and promote overall body strength.
Step-Wise Guide:
- Start by lying on the floor with your face down.
- Put your wrists on the ground, and make sure your elbows are right under your shoulders.
- Curl your toes under and lift your knees off the floor. Use your wrists and toes to support your weight.
- Pull your belly button in toward your back to use your core muscles.
- Don't sag or arch your back. Instead, keep your body in a straight line from your head to your feet.
- Hold this pose for a certain amount of time, like 30 to 60 seconds.
- Throughout the practice, take steady, deep breaths.
- Repeat for multiple sets.
Pro Tips
- Keep your shoulders relaxed and away from your ears.
- Avoid lifting your hips too high or allowing them to sag toward the ground.
- Engage your glutes by squeezing them together.
- Focus on maintaining proper alignment and form throughout the exercise.
5. Abduction Row
If you are looking for an amazing side delt workout for mass, consider adding an abduction row to your exercise routine.
The abduction row targets the side delts and engages the upper back muscles. It also helps improve shoulder mobility, stability, and overall upper-body strength.
Step-Wise Guide:
- Stand with your feet about shoulder-width apart and each hand holding a barbell with the palm facing your body.
- You should bend your knees a little and hinge forward at the hips while keeping your back straight.
- Let your arms hang down toward the ground, and bend your elbows just a little bit.
- Lift your arms out to the sides in a wide circle to start the movement.
- As you lift, keep your arms slightly bent and squeeze your shoulder blades together.
- Keep moving your arms until they are parallel to the ground.
- Stop and feel the tightness in your side delts for a moment.
- Slowly and in control, move the weights back to the starting position.
- Repeat for the desired number of repetitions.
Pro Tips
- Keep your core engaged and keep your back flat the whole time.
- Don't move around too much by swinging or jerking.
- Focus on actively squeezing your side delts so that you can feel them tighten.
- Start with lighter weights to ensure you have the right form, and gradually add more force as you get better.
Over To You
After going through the best exercises to target the side delts, you should now have a better idea of how to get started on sculpting your shoulder muscles.
Incorporating side-delt specific workouts in your gym routine can improve your athletic goals and build an aesthetic physique faster.
And make sure that you take rest days and keep proper nutrition habits to maximize recovery post-workout fully.
Keep checking our Gripzilla blog for more exciting exercises and topics recommended by fitness experts across the world.
