The 9 Best Side Delt Exercises for Broader Shoulders

Do you want to build strong, rounded shoulders but aren’t sure which exercises to prioritize? Many upper body exercises emphasize the front (anterior) and rear delts but neglect the side or medial delts, which are located on the outer edge of your shoulders.

The side (medial) deltoids are important for building wider, stronger shoulders and are primarily responsible for shoulder abduction (lifting the arms away from the torso). Read on to discover our list of the nine best side delt exercises to start building broader, capped shoulders.

Related:

• Best Front Delt Exercises
• Best Front Delt Dumbbell Exercises
• Best Rear Delt Exercises
• Best Rear Delt Bodyweight Exercises

The 9 Best Side Delt Exercises

1. Dumbbell Side Lateral Raises
2. Cable Machine Lateral Raises
3. Wide Grip Barbell Upright Row
4. Dumbbell Armpit Row
5. Iron Cross Dumbbell Walk
6. Incline Side-Lying Lateral Dumbbell Raises
7. Resistance Banded Dumbbell Victory Raises
8. Side Plank with Arm Raises
9. Behind the Neck Presses

1. Dumbbell Side Lateral Raises

Benefits of Dumbbell Side Lateral Raises

Dumbbell side lateral raises are a straightforward exercise that is effective at targeting the medial deltoids. Lateral raises isolate the shoulders, strengthening and building the size of all three heads of the deltoid. Because the lateral raise is primarily a shoulder abduction exercise, they are a great choice for building your side delts.

How to Perform a Dumbbell Side Lateral Raise

1. Stand tall with your feet hip-width apart and hold a dumbbell in each hand.
2. Maintain a slight external rotation of the shoulders and hinge forward at the waist to tilt your torso slightly forward.
3. Breathe in to brace your core and keep a slight bend in your elbows.
4. Exhale as you lift the dumbbells out to your sides until the dumbbells are roughly in line with your shoulders.
5. Breathe in as you slowly lower the dumbbells back to your sides.
6. Repeat for the desired number of repetitions.

Check out this useful video from Scott Herman Fitness demonstrating the correct technique for dumbbell side lateral raises.

How To: Dumbbell Side Lateral Raise

2. Cable Machine Lateral Raises

Benefits of Cable Machine Lateral Raises

Lateral raises using a cable machine rather than free weights like dumbbells have a few advantages. They place greater tension on the side delts from the beginning of the exercise, increasing the time under tension for the muscle group. They also feel more stable for some lifters. Additionally, they allow you to train one arm at a time to rectify muscular imbalances. Doing lateral raises with both dumbbells and cables can train the side deltoids with more variety and help you to keep progressing.

How to Perform a Cable Machine Lateral Raise

1. Stand next to a cable machine and attach a single-grip handle to the lowest pulley on the machine.
2. Reach across your body to grip the handle with your working arm. The shoulder closest to the cable machine will be your non-working arm.
3. Stand with your back straight and your feet hip-width distance apart. Pin your shoulders down and pull the shoulder blades towards each other.
4. Keep a micro-bend in your working elbow and exhale as you pull the handle out to your side until your working hand is level with your shoulder.
5. Inhale as you slowly lower the handle back to its starting position at your side.
6. Repeat for the desired number of repetitions on your first side, then turn around to do the same amount of reps on your opposite arm.
7. Repeat for the desired number of sets, swapping sides each time.

This video provides a useful visual aid for how to perform the cable machine lateral raise.

Cable One Arm Lateral Raise - Shoulders Exercise

3. Wide Grip Barbell Upright Rows

Benefits of Wide Grip Barbell Upright Rows

Upright rows are often done with a narrow grip, placing more emphasis on the front delts. Performing upright rows with a wider grip creates more shoulder abduction as the elbows travel directly out to the sides, engaging the side delts more effectively. Upright rows target the shoulders as well as the biceps and also strengthen the posterior muscles in your back. This pulling exercise can cause shoulder discomfort if performed incorrectly. Allowing the shoulders to rotate internally is a common mistake, and can pinch a tendon in the shoulder. Make sure you have mastered the proper technique before attempting this exercise. 

How to Perform a Wide Grip Barbell Upright Row

1. Stand up tall with your feet hip-width distance apart. 
2. Hold your barbell with a pronated (overhand) grip and your hands a bit wider than shoulder-distance apart. The barbell should rest across your upper thighs and your arms should be extended with a micro bend at the elbows.
3. Tuck your chin slightly to maintain a neutral head and neck position. Grip the floor with your feet to ensure stable footing.
4. Pull your ribs down to engage your core and pull any slack out of the barbell by tensing your arms.
5. Slowly pull the barbell up your body towards your chest. Ensure that the barbell stays close to your body rather than traveling out in front of you.
6. Pause when the barbell is roughly in line with your pecs. Your shoulder mobility may influence how high you can lift the barbell.
7. Slowly lower the barbell back to its starting position, making sure you keep tension in the arms before starting your next repetition.
8. Repeat for the desired number of reps.

This video provides a useful visual guide for performing the wide grip barbell upright row.

Wide Grip Upright Barbell Rows

4. Dumbbell Armpit Rows

Benefits of Dumbbell Armpit Rows

The Dumbbell Armpit Row is a variation of the Dumbbell Lateral Side Raise and also shares similarities with the upright row. It is more comfortable for some lifters than the traditional barbell upright row as dumbbells are less likely to cause excessive internal shoulder rotation. Dumbbell Armpit Rows involve shoulder abduction, making them an effective side delt exercise.

How to Perform a Dumbbell Armpit Row

1. Stand up tall with your feet hip-width distance apart.
2. Hold a dumbbell in each hand using a neutral grip.
3. Exhale and lift your arms to the sides whilst keeping your elbows bent so that the dumbbells stay close to your torso.
4. Lift the dumbbells towards your armpits until your upper arms are about in line with your shoulders and parallel to the floor.
5. Squeeze your shoulders to hold at the top of the exercise for 1-2 seconds.
6. Inhale and slowly lower the dumbbells back to your sides.
7. Maintain tension in the arms as you repeat for the desired number of sets and reps.

Watch this useful video for a visual guide on how to perform the dumbbell armpit row.

Dumbbell Armpit Row

5. Iron Cross Dumbbell Walks

Add variety to how you target your medial deltoids with weighted carries like the Iron Cross Dumbbell Walk. This exercise involves holding dumbbells out to your sides whilst walking as far as you can without losing control of the weight. This type of exercise burns out your deltoids while also strengthening your core, improving muscular endurance, burning fat, and testing your mental stamina.

How to Perform the Iron Cross Dumbbell Walk

1. Find a clear space in the gym where you can walk around freely without disturbing other people.
2. Stand up tall, brace your core and hold a dumbbell in each hand.
3. Lift your arms out to your sides so that your arms are in line with your shoulders.
4. Rotate your wrists so that your thumbs point up and your pinkies face down.
5. Pull your shoulders down and back and brace your abdominals.
6. Walk around your training area until you can no longer hold the dumbbells out to your sides with proper form.
7. Release the dumbbells to the ground with control.
8. Rest and repeat for the desired number of walks.

This video provides a useful visual guide of how to do the Iron Cross Dumbbell walk.

Iron Cross Dumbbell Walk

6. Incline Side-Lying Lateral Dumbbell Raises

Benefits of Incline Side-Lying Lateral Dumbbell Raises

One limitation of the standing dumbbell side lateral raise is that there is minimal tension on your delts at the start of the rep when your arms are at your sides. Lying sideways on an incline bench at around 60 degrees to do your lateral raises places more tension on the delts throughout the exercise.

How to Perform the Incline Side-Lying Lateral Dumbbell Raise

1. Hold a dumbbell in your working arm (use your weaker arm first).
2. Set up a bench at about a 40 – 60 degree incline, depending on your biomechanics.
3. Hold the dumbbell at your side with a neutral grip, so your palm is facing your thigh.
4. Grip the dumbbell firmly to keep tension in the arms but maintain a micro-bend in the elbow throughout the lift.
5. Pull your shoulders back and brace your abdominals.
6. Keep tension in your arm as you lift it away from your body and rotate your wrist so that your palm faces outward and your thumb points up.
7. Pause at the top of the lift when your hand is in line with your shoulder.
8. Lower the weight with control.
9. Repeat for the desired number of reps.
10. Switch arms and repeat on your opposite side.

Check out this video for a visual guide on how to set up and perform an incline side-lying dumbbell lateral raise.

Incline Side-Lying Lateral Raise

7. Resistance Banded Dumbbell Victory Raises

Benefits of Resistance Banded Dumbbell Victory Raises

The dumbbell victory raise targets all three heads of the deltoid, with the added resistance from the band around your wrists adding extra tension to the side deltoids. It can increase the size and strength of your shoulders and your upper and lower traps whilst also improving the health of your shoulder joint.

How to Perform a Resistance Banded Dumbbell Victory Raise

1. Place a small looped resistance band around your wrists.
2. Hold a dumbbell in each hand. Go for a lighter dumbbell than you would usually use, as this challenging lift already has added resistance from the band.
3. Pull your shoulders back, brace your core and keep tension in the arms.
4. With your hands in a neutral position, lift your arms from your sides to overhead to create a “V” shape. 
5. As you raise your arms, keep pushing your shoulders out against the band to create a wider “V” shape.
6. Slowly lower the weight to its starting position, being careful not to let the band slingshot your arms back together.
7. Repeat for the desired number of repetitions.

This video provides a useful visual guide for performing the resistance-banded dumbbell victory raise.

The Victory Raise

8. Side Plank with Arm Raises

Benefits of Side Plank with Arm Raises

Training your delts with bodyweight exercises like side planks is a convenient choice for lifters with limited access to equipment. Side planks are effective at working the side delt of the arm supporting your bodyweight, and adding an arm raise allows you to work both side delts simultaneously. They also improve core stability and train your abdominals. Side planks with lateral arm raises are a useful addition to your side delt training program as an accessory lift.

How to Perform a Side Plank with Arm Raises:

1. Lay on the ground in a side plank on your elbow. Make sure your elbow is stacked directly under your shoulder to protect the joint.
2. Make sure your body is in a straight line, and squeeze the obliques to lift your body towards the ceiling.
3. Hold a dumbbell in the hand of your free arm and rest it against your hip.
4. Tuck your pelvis and brace your core to stabilize the torso.
5. Exhale as you raise the dumbbell away from your body until it is in line with your shoulder.
6. Slowly lower the dumbbell back to the starting position and repeat for the desired number of repetitions.
7. Flip over so that you rest on your opposite elbow and repeat on the other side.

For a visual guide to the set-up and technique for this exercise, check out this useful video.

Side Plank Hold + Lateral Dumbbell Raise

9. Behind-the-Neck Presses

Benefits of Behind-the-Neck Presses

Behind-the-neck presses are a variation of the traditional shoulder press. It has the advantage of changing your biomechanics to place more emphasis on your side delts. Holding the barbell behind your neck creates more shoulder abduction compared with a front rack position which focuses more on your front deltoids. Try this variation if you have good shoulder mobility to fire up your side deltoids.

How to Perform Behind-the-Neck Presses

1. Set up your barbell in a squat rack. Grip the barbell with an overhand grip, with your hands about 6 inches wider than shoulder-width apart.
2. Duck under the bar and unrack it so that it rests across your shoulders, almost like you are setting up for a back squat.
3. Take a few steps back from the rack whilst gripping the bar firmly.
4. Plant your feet about hip-width distance apart. Pull your shoulders down and back and brace your core to keep tension in the torso.
5. Slowly raise the bar and be conscious not to bump the back of your head with the barbell.
6. Pause when you have lifted the barbell directly over your head.
7. Keep tension in your arms as you slowly pull the barbell back to its starting position, resting on your shoulders behind your neck.
8. Repeat for the desired number of repetitions.

This exercise can be uncomfortable or even dangerous if not performed correctly. Start with lighter weights while you get used to the new movement pattern, and check out this useful video demonstrating how to safely perform this exercise.

How to Safely Behind the Neck Press to Build Your Shoulders & Increase Mobility

Side Delt Workout

Training your deltoids with the correct exercises is just one part of the equation. Whether your goal is maintenance, strength, size, or hypertrophy, you also need to be targeting a suitable amount of volume (reps and sets). The Renaissance Periodization Side Delt Hypertrophy Guide suggests that a minimum of 6 sets split into two sessions per week is required to maintain your current side delt strength and mass. If you want to make further gains and are an intermediate to advanced lifter, you likely need to accomplish around 8 sets per week to meet your goals. If you train your side delts twice a week, try to include around 4 sets per session. Below is an example of how you can include side delt training in your weekly training split.

Week 1

• Day 1
  • Wide Grip Barbell Upright Row: 4 sets x 10 reps @ 70%
• Day 2
  • Dumbbell Side Lateral Raises: 4 sets x 10 reps @ 70%
• Day 3
  • Dumbbell Armpit Row: 4 sets x AMAP @ 50%

Week 2

• Day 1
  • Wide Grip Barbell Upright Row: 4 sets x 10 reps @ 70%
• Day 2
  • Dumbbell Side Lateral Raises: 2 sets x 10 reps @ 70% SS
  • Cable Machine Lateral Raises: 2 sets x 10 reps per arm @ 70% SS

Week 3

• Day 1
  • Wide Grip Barbell Upright Row: 5 sets x 10 reps @ 70%
• Day 2
  • Dumbbell Side Lateral Raises: 2 sets x 12 reps @ 60% SS
  • Cable Machine Lateral Raises: 2 sets x 12 reps per arm @ 60% SS

Week 4

• Day 1
  • Wide Grip Barbell Upright Row: 5 sets x 10 reps @ 70%
• Day 2
  • Dumbbell Side Lateral Raises: 3 sets x 12 reps @ 60% SS
  • Cable Machine Lateral Raises: 3 sets x 12 reps per arm @ 60% SS

Week 5

• Day 1
  • Wide Grip Barbell Upright Row: 2 sets x 6 reps @ 80%
• Day 2
  • Dumbbell Side Lateral Raises: 2 sets x 6 reps @ 80%
• Day 3
  • Dumbbell Armpit Row: 2 sets x 6 reps @ 80%

Side Deltoid Muscle Anatomy

Image source: kenhub

The side deltoid is also known as the lateral or medial deltoid. It is one of the three muscles that make up the deltoid muscles located in your shoulders. The side deltoid is located on the outer edge of your shoulder, as opposed to the anterior (front) deltoid and the posterior (rear deltoid). The side delt’s main function is to lift the arm horizontally away from the body (shoulder abduction). It also assists the front delt with arm flexion (moving the arms in front of the body) and transverse flexion (moving the arm across the body).

Frequently Asked Questions

How often should you train your side delts?

You may not need to worry about including side delt-specific training if you are already doing vertical and horizontal pressing as part of your program. The lateral deltoids are heavily involved in compound shoulder exercises like the barbell overhead press. If you do want to isolate your side delts to build the strength and width of your shoulders, you should aim for between 8 and 25 working sets per week. This should be spread out over at least two training sessions, never exceeding 12 sets per session. The volume recommended for your side delts is higher than what is recommended for your front and rear delts. This volume is recommended because the front and rear delts are recruited in many other compound lifts, meaning they don’t require as much focused attention or extra volume. Note that this depends heavily on your experience level, with 25 sets per week being at the higher end of recommended volume. For novice to intermediate lifters, 8 to 12 sets per week is a more realistic target.

At what intensity should I be training my side delts?

Side delts benefit from being trained multiple times per week with varying rep and set schemes to challenge the muscle in different ways. General guidelines for hypertrophy indicate most sets should be performed at an intensity between 30% and 85% of your one-rep max. Split up your training volume, with half your sets performed at 75%1RM or higher, and the other half below 70%1RM, making sure to adjust the rep counts accordingly. 

What rep range should be used for the side delts?

It is beneficial to keep your side delt exercise sets between 8 and 20 reps. Any weight that is too heavy to lift for more than 8 reps may put your shoulder joint at risk of injury. Sets of 20 or more may indicate that the weight is not heavy enough to stimulate hypertrophy.

What types of exercises train the side delts?

While the front and rear deltoids are heavily involved in most horizontal and vertical pressing exercises, the side delts are usually placed under less stress by these lifts. This makes it important to include specific exercises that involve shoulder abduction if you want to grow and strengthen your side delts. The main types of lifts that will effectively target your side delts are lateral raise variations and upright row variations.

How do I target my side delts?

The lateral or medial (side) deltoid is located on the outer edge of your shoulder. The main role of the side deltoid is shoulder abduction (lifting your arms horizontally away from your torso). The best exercises for this movement pattern include lateral raises and upright rows, so make sure to include these if wider shoulders is your goal.

Do you want to build strong, rounded shoulders but aren’t sure which exercises to prioritize? Many upper body exercises emphasize the front (anterior) and rear delts but neglect the side or medial delts, which are located on the outer edge of your shoulders. The side (medial) deltoids are important for building wider

Do overhead presses work my side delts?

The standard barbell overhead press primarily targets the front delts; however, it does recruit all three heads of the deltoid. Overhead presses should be supplemented with specific side delt exercises if you want to see significant growth of the side delts.

What are the benefits of training my side delts?

Training all three heads of the deltoid is great for improving overall shoulder health, strength, and size. The side delt forms the outer edge of the shoulder, so giving them focused attention can help build a broader, ‘capped’ appearance in the shoulders.

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.