When it comes to building an impressive upper body, well-defined shoulders are a key component. Your side deltoids, also known as lateral deltoids, play a significant role in creating that V-taper look.
In this blog, we’ll explore 10 side delt exercises that are all the rage in the fitness world.
Are you ready?
First, let’s learn about the benefits of side deltoid or side delt exercises.
But first, what is the side deltoid?
What is the side deltoid?
The side deltoid, also known as the lateral deltoid or lateral head of the deltoid muscle, is one of the three major muscle heads that make up the deltoid muscle group in the shoulder. The deltoid is a large, triangular-shaped muscle that covers the top of the shoulder, consisting of three distinct heads:
- Anterior Deltoid: The front part of the deltoid muscle, responsible for flexing and internally rotating the arm.
- Medial Deltoid (Side Deltoid): The lateral or side portion of the deltoid muscle, responsible for abduction of the arm, which means lifting the arm away from the body to the side. It is the lateral deltoid that gives the shoulders their width and plays a significant role in lateral (side) arm movements.
- Posterior Deltoid: The rear part of the deltoid muscle, responsible for extending and externally rotating the arm.
The side deltoid is particularly important for shoulder width and aesthetic development, as it gives the shoulders a broader and more defined appearance. It is also essential for various functional movements, such as lifting objects to the side or performing overhead tasks.
In fitness and bodybuilding, exercises that target the side deltoid, such as lateral raises, help individuals develop and strengthen this specific portion of the deltoid, contributing to a well-rounded and impressive shoulder appearance.
Benefits of Side Delt Exercises
Whether you’re a seasoned gym-goer or a beginner looking to level up your shoulder game, these exercises are sure to help you sculpt strong and eye-catching shoulders.
Performing side deltoid exercises offers a range of benefits, contributing to overall shoulder development and upper body strength. Here are five advantages of incorporating side delt exercises into your fitness routine:
- Balanced Shoulder Development: Side deltoid exercises specifically target the lateral head of the deltoid muscles, helping to balance out the overall development of your shoulder muscles. This balanced development not only enhances your aesthetic appearance but also improves functional strength.
- Shoulder Width and Definition: Strengthening the side deltoids can enhance the width and definition of your shoulders. Well-developed side deltoids contribute to that sought-after “V-taper” look, creating a more impressive upper body silhouette.
- Improved Shoulder Stability: Side delt exercises, such as lateral raises, engage the muscles that stabilize your shoulder joints. Strong lateral deltoids help improve shoulder stability, reducing the risk of injury during other upper body exercises and daily activities.
- Enhanced Athletic Performance: Strong side deltoids are essential for athletes, especially those involved in sports requiring overhead movements, such as tennis, swimming, and basketball. The lateral deltoids play a significant role in activities like serving a tennis ball or shooting a basketball accurately.
- Functional Strength: The lateral deltoid muscles are crucial for everyday movements like lifting and carrying objects, reaching overhead, and performing various pushing and pulling tasks. Strengthening these muscles can improve your functional strength and make daily activities easier and more comfortable.
Incorporating side delt exercises into your workout routine not only helps you achieve better aesthetics but also enhances your shoulder’s overall functionality and strength.
Remember to perform these exercises with proper form and gradually increase the resistance as you progress to reap these benefits effectively.
10 Side Delt Exercises
Here are ten side deltoid exercises that have the potential to increase your gains.
We researched hard and found our ten favorite.
- Standing Dumbbell Lateral Raises
- Grab a pair of dumbbells.
- Stand with your feet shoulder-width apart.
- Lift the dumbbells laterally until they’re at shoulder level.
- Lower them back down slowly.
- Bent-Over Dumbbell Lateral Raises
- Hold a dumbbell in each hand.
- Bend at your hips to create a 45-degree angle with your torso.
- Lift the dumbbells out to the sides.
- Lower them back down with control.
- Cable Lateral Raises
- Attach a D-handle to the low pulley of a cable machine.
- Stand facing the machine and grab the handle with one hand.
- Raise the handle laterally, keeping your arm straight.
- Lower it back down and repeat.
- Machine Lateral Raises
- Sit at a lateral raise machine.
- Place your arms against the pads and your hands on the handles.
- Raise the handles until your arms are parallel to the floor.
- Lower them down slowly.
- Kettlebell Halo
- Hold a kettlebell by the horns with both hands.
- Keep your elbows bent and raise the kettlebell to head level.
- Rotate it in a circular motion around your head.
- Reverse the direction of the circle after a few reps.
- Arnold Press
- Sit on a bench with back support.
- Hold a dumbbell in each hand at shoulder height.
- Rotate your palms from a neutral grip to a pronated grip as you press the weights overhead.
- Reverse the motion on the way down.
- Face Pulls
- Attach a rope attachment to a cable machine.
- Stand facing the machine.
- Pull the rope towards your face while keeping your elbows high.
- Squeeze your rear deltoids and upper back muscles.
- Seated Lateral Raise Machine
- Sit at a lateral raise machine with your arms against the pads.
- Lift your arms laterally against resistance.
- Lower them back down with control.
- Dumbbell Shrugs
- Grab a dumbbell in each hand with your arms by your sides.
- Lift your shoulders up towards your ears.
- Lower them down and repeat.
- Plate Raises
- Hold a weight plate with both hands.
- Stand with your feet shoulder-width apart.
- Raise the plate directly in front of you until it’s at shoulder level.
- Lower it back down slowly.
Conclusion
Building strong and well-defined side deltoids is a trendy fitness goal that can enhance your upper body aesthetics and overall strength.
These 10 side delt exercises are excellent additions to your workout routine, helping you achieve those sought-after shoulder gains like the dumbbell exercise.. Remember to perform these exercises with proper form, start with an appropriate weight, and gradually increase the resistance as you progress.
Always consult with a fitness professional if you’re new to these exercises or have any concerns about your fitness regimen.
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