Side deltoid exercises are the key to building bigger and broader shoulders. While compound exercises like the military or dumbbell shoulder press are effective for overall shoulder development, they do not fully engage the side deltoids and stimulate enough growth. Furthermore, shoulder pressing movements primarily target the front deltoids while the side deltoids are secondary.

How to Develop The Side Delts

Most of the exercises you will be doing for your side deltoids will involve raising your arms from your sides. This makes dumbbells and cables a perfect combination for side delt growth. By combining dumbbells and cables, you are adding variety to your shoulder routine, and making it easier to track the progression of your shoulder development.

The Ideal Training for Bigger Side Delts

Let’s figure out the number of sets we should be doing per week. The ideal amount of sets for any muscle group is usually 8-24 sets per week and this varies with every individual. RP Strength’s recommendation for the number of sets for side delt growth is 8-24 sets per week since they recover much more quickly. Feel free to give RP Strength’s Side Delt Size Training Tips a read.

Since the number of sets varies from person to person, start with 8 sets per week, and if you manage to recover properly, add 1-2 more sets to the following week. Repeat this until you your total sets per week no longer allows you to go into your shoulder routine fully recovered.

As for the number of reps, we want to aim for 8-15. We want to keep the weight relatively lighter so we can focus on controlling the weight and really feeling the side delt working.

In addition, side delts benefit really well from training with varying rep ranges. If we train our side delts twice a week, performing reps of 10-20 in one session and 5-10 (heavier) reps in another may be a good idea.

The Best Exercises for Side Delts

The side deltoid exercises below definitely deserve to be in your shoulder routine. Try to substitute one of the exercises if you feel you are no longer progressing in weight or reps for that move.

Seated Dumbbell Shoulder Press

Although this exercise does not fully isolate the side delt, it still deserves a place in your shoulder routine.

The dumbbell shoulder press targets the front delts and some side delts. Since this is a compound exercise, it should be done at the start of your workout.

How to Perform A Seated Dumbbell Shoulder Press

1. Sit on a bench set at a 90-degree angle. Have your back pressed against the backrest.
2. With a dumbbell in each hand, lift to your sides at shoulder height with palms facing away from you.
3. Press upwards until your arms are almost fully extended.
4. Slowly lower the dumbbells back down to starting position.

Dumbbell Lateral Raise

The dumbbell lateral raise is the ultimate side delt exercise when executed properly. It can also correct and prevent muscle imbalance between shoulders since each arm works independently of the other. It may be difficult for some individuals to get the form but once mastered, it becomes a staple to any shoulder routine.

How to Perform A Dumbbell Lateral Raise

1. Stand up with feet shoulder-width apart.
2. Hold a dumbbell in each hand and let them hang at the starting position. Palms should be facing your body.
3. Slowly lift the dumbbells out to your sides while keeping a slight bend on the elbow. Stop at shoulder height and when arms are parallel to the floor.
4. Slightly pause at the top to squeeze the shoulders.
5. Slowly lower the dumbbells back to starting position.

Some Tips for Beginners

• Start with a weight that you can easily control to get used to the form.
• Increase the weight when you can perform more than 12 reps with good form.
• Don’t lift the dumbbells too high to minimize engagement from your traps.
• Make sure you feel the target muscle working throughout the movement.

Single Arm Dumbbell Lateral Raise

This exercise is performed the same way as a dumbbell lateral raise, but one arm at a time. This allows for greater focus on one side and really feeling the side delt during the movement. Since your focus is only on one side, you may use a slightly heavier dumbbell for increased intensity.

How to Perform A Single-Arm Dumbbell Lateral Raise

1. Stand up with feet shoulder-width apart.
2. Hold a dumbbell in one hand and hold on to a post or bench to keep your balance.
3. Slowly lift the dumbbell out to your side while keeping a slight bend on the elbow. Stop at shoulder height and when your arm is parallel to the floor.
4. Slightly pause at the top to squeeze the shoulders.
5. Slowly lower the dumbbell back to starting position.

Cable Side Raise

The cable side raise, as the name suggests, involves using cables and performing the exercise one arm at a time. This exercise is highly effective for targeting the side delt due to the consistent tension it provides throughout the entire range of motion.

How to Perform A Cable Side Raise

1. Set the cable pulley down to the bottom
2. Stand beside the cable pulley and grab the handle with the opposite arm (the one that’s not beside the pulley)
3. With your arm down and the handle held in front of you, pull the cable up to shoulder height, similar to when you perform lateral raises. Make sure you tighten your core to stay planted on the ground. You can also grab onto the cable machine for balance.
4. Hold at the top of the movement.
5. Slowly lower the cable to starting position.

Chest-Supported Dumbbell Lateral Raises

You can perform dumbbell lateral raises on an incline bench for increased body support. This setup will improve your stability, allowing you to concentrate primarily on the resistance provided by the dumbbells. Your chest is pressed against an incline bench while you are slightly leaning forward.

How to Perform A Chest-Supported Dumbbell Lateral Raise

1. Set the bench to a 45-degree incline.
2. With a dumbbell in each hand, lean forward on the bench to support your body and arms extended down to each side.
3. With your elbows slightly bent, raise the dumbbells up and outward to the side. Your elbows should be lateral to your ears at the top of the movement. Slightly pause at the top.
4. Slowly lower the weight down to starting position.