Best Exercise For Side Delts

Strong and sculpted shoulders are the hallmark of a well-rounded physique. The deltoid muscle, commonly known as the shoulder muscle, is made up of three distinct heads: anterior (front), medial (side), and posterior (rear). For a balanced and aesthetic shoulder, it is essential to target all three heads, but the side deltoids, or medial deltoids, play a particularly crucial role in creating the sought-after ‘V-taper’ that broadens the shoulders and narrows the waist. In this article, we explore the best exercise for targeting the side delts.

Lateral Raise

Perhaps the most popular exercise for the side deltoids is the lateral raise. This exercise isolates the medial deltoid and can be done with dumbbells, resistance bands, or cables. The lateral raise is performed by standing or sitting with a weight in each hand, arms by your side, and palms facing your body. Raise the weights to your sides until your arms are parallel with the ground, and then lower them slowly. To enhance the isolation, the exercise can also be performed on an incline bench.

Upright Row

The upright row is an effective compound exercise that targets the side delts, while also engaging the front delts and traps. Stand with your feet shoulder-width apart, hold a barbell with an overhand grip, hands about shoulder-width apart. Pull the barbell up towards your chin, keeping it close to your body, and then lower it slowly. Ensure that your elbows remain above your hands throughout the movement.

Shoulder Press

The shoulder press is a compound exercise that primarily targets the front deltoids but also involves the side delts. The exercise can be performed with a barbell, dumbbells, or on a machine. Sit or stand with your feet shoulder-width apart and press the weights overhead until your arms are fully extended. Lower the weights slowly back to the starting position. For a variation, the Arnold Press can be performed, which starts with the palms facing your body and rotates the palms outward as the weights are pressed overhead.

Face Pull: Exercise For Side Delts

The face pull is a great exercise for targeting the rear deltoids and traps, but it also engages the side delts. The exercise is performed using a cable machine with a rope attachment. Stand with your feet shoulder-width apart and pull the rope towards your face, keeping your elbows high. Squeeze your shoulder blades together and then slowly return to the starting position.

Leaning Lateral Raise

This variation of the lateral raise allows you to target the side delts from a different angle. Hold a dumbbell in one hand, place your other hand on a sturdy surface, and lean away from it. Perform a lateral raise with the weighted hand, keeping your body in a straight line. Slowly lower the weight and repeat on the other side.

Plate Front Raise: Exercise For Side Delts

While primarily targeting the front deltoids, this exercise also engages the side delts. Hold a weight plate with both hands and raise it to shoulder height, keeping your arms straight. Slowly lower the weight back to the starting position.

Single-Arm Cable Lateral Raise

Using a cable machine allows for constant tension on the side delts throughout the movement. Stand sideways to the cable machine, hold the handle in the hand furthest from the machine, and perform a lateral raise. The movement should be slow and controlled.

Wide-Grip Seated Row

This compound exercise targets the back muscles but also engages the side delts. Sit at a cable row machine, grip the bar with a wide grip, and pull it towards your upper abdomen. Slowly return to the starting position.

Deltoid Tri-Set: Exercise For Side Delts

For an intense workout, combine three deltoid exercises into a tri-set. Perform a set of lateral raises, followed immediately by a set of upright rows, and finish with a set of shoulder presses. Rest for a minute and repeat.

It is essential to use proper form when performing these exercises to avoid injury. Always start with a weight that is manageable and progressively increase the weight as you become stronger. Additionally, a balanced approach to shoulder training includes working all three heads of the deltoid muscle. A combination of the exercises mentioned above will help you achieve well-rounded and strong shoulders.

Remember, consistency is key. Regularly incorporate these exercises into your training routine, coupled with a balanced diet and adequate rest, and you will see results over time.

Building strong side delts is an essential component of a balanced and aesthetically pleasing physique. By incorporating a variety of exercises that target the side delts, you can achieve broader, more sculpted shoulders that enhance your overall appearance and athletic performance. Remember to use proper form, progress gradually, and prioritize overall shoulder health for long-lasting results.