lateral deltoid workout · side delt exercises · Jun 25, 2023

10 Extremely Effective Side Delt Exercises You Can Do At Home

by Priya Samuel

Side delts. Lateral delts. Middle delts.

No matter what you call them, this is the deltoid muscle head you can’t ignore if you want those boulder shoulders and that coveted “V-taper” body.

But aesthetics is not the only reason you should pay attention to your side delts.

The benefits of doing side delt exercises range from stabilizing your shoulders and preventing shoulder injuries to enhancing your posture and improving your lifts.

So, if you’re looking for specific exercises for side delt, then you’re at the right place! In this blog, we’ll share with you a few of the best side delt exercises that you can do at home, in the gym, or on the go!

Let’s get to it!

What is the side delt?

The side deltoid is one of the 3 muscle heads that comprise the deltoid muscles. It lies on the outer side of your shoulder and is responsible for shoulder abduction i.e., bringing your arms up and out to the side.

The side delts also help stabilize your shoulder joint every time you perform activities such as throwing a ball or lifting a heavy bag.

The other 2 muscle heads of the deltoids include the anterior deltoid (responsible for moving your arm up, forward, and to your center) and the posterior deltoid (responsible for moving your arm outward and backward).

10 Best Side Delt Exercises

1. Single-arm lateral raise with resistance band

This unilateral side delt exercise for shoulders helps prevent muscular imbalances between both sides and is great for boosting your shoulder strength and size.

side delt exercises

Muscles worked: Lateral deltoids.

How to perform

Loop a resistance band around your left foot and step on it firmly.
Place your feet wider than shoulder distance apart.
Hold the other end of the band in your right hand with your palm facing downward.
Now in a slow and controlled motion, raise the band until it is at shoulder height.
Pause for a second and then lower it till it reaches your thigh level.
Repeat for reps on this side before switching sides.

2. Resistance band upright row

One of the top side delt exercises at home that hits all the major upper body muscle groups including your shoulders, back, and biceps.

side delt exercises

Muscles worked: Lateral deltoids, anterior deltoids, rhomboids, trapezius, biceps.

How to perform

Grab a resistance band and step onto it with your feet positioned shoulder-width apart.
Grasp the other ends of the band in either hand with your palms facing down.
The upper portion of the band should be by the sides of your thighs. There should be some amount of tension in the band at this starting position.
Now engage your core and then row the band up until it is just below your chin and your elbows are at shoulder height.
Pause for a moment and then return to the starting position.
Repeat for reps.

Buy Burnlab’s Resistance Band Set right here.

3. Y raise with resistance band

A fantastic isolation exercise for side delts that improves your posture and gives you a wide “V taper” look.

Muscles worked: Lateral deltoids, anterior and posterior deltoids.

How to perform

Anchor a resistance band under a door or to the bottom of a post.
While facing the anchor, grab both ends of the band in each hand using an overhand grip.
Stand with your feet wider than shoulder-width apart.
Now raise your arms back and behind you such that they form a Y with your torso.
Feel the contraction in your deltoids and then return to the starting position.
Repeat for reps.

4. Lying dumbbell lateral raise

This killer blend of side planks plus lateral raises makes it an excellent side delt exercise for shoulders.

Muscles worked: Lateral deltoids, obliques, glutes, trapezius.

How to perform

Get into a side plank position with your right forearm on the floor supporting your body.
Bend your right knee and let your left leg rest on top of your right leg.
Grab a dumbbell with your left hand and let it rest along your left leg. This is the starting position.
Keeping your core engaged, slowly raise the dumbbell until it reaches shoulder height.
Pause for a few seconds and then return to the starting position.
Repeat for reps on this side and then switch sides.

5. Bent arm dumbbell lateral raise

Research done by ACE shows that the bent arm dumbbell lateral raise is one of the best side delt exercises.

Muscles worked: Lateral deltoids, trapezius, rotator cuff muscles.

How to perform

Stand with your feet shoulder-width apart.
Hold a pair of dumbbells vertically in each hand with a neutral grip.
Keep your elbows bent at 90 degrees and position the dumbbells by the sides of your stomach. Maintain the 90-degree position throughout this exercise.
Engage your core, and rotate your arms upward until your arms are at shoulder height.
Feel the contraction in your deltoids and then lower your dumbbells back to the starting position.
Repeat for reps.

Buy Burnlab’s Adjustable Dumbbell kit right here.

6. Dumbbell armpit row/monkey row

An awesome shoulder side delt exercise as it helps you train your deltoids and traps without the risk of any shoulder injuries.

Muscles worked: Lateral deltoids, trapezius, anterior and posterior deltoids, biceps.

How to perform

Stand with your feet shoulder-width apart.
Grasp one dumbbell in each hand with a neutral grip. Position them by your thighs.
Exhale and then lift the dumbbells up along the sides of your body towards your armpits until your upper arms are parallel to the floor. Your elbows will be flared out to the sides.
Pause for a few seconds and then lower the dumbbells back to the starting position, as you inhale.
Repeat for reps.

7. Dumbbell Scott press

Invented by Larry Dee Scott – the first Mr. Olympia winner – the Scott press is a must-do side delt exercise for anyone who wants killer shoulders!

Muscles worked: Lateral deltoids, anterior and posterior deltoids, trapezius, rotator cuff muscles.

How to perform

Stand with your feet shoulder-width apart.
Grab a pair of dumbbells and hold them such that your little fingers and the outer part of your hands are pressed against the outside plates. (Your little fingers will be pointing up and thumbs pointing down).
Bring the dumbbells up until chin height.
Exhale and swing your elbows backward and upward while moving your head and torso forward as shown in the video.
Inhale and reverse this movement to return to the initial position.
Repeat for reps.

8. Sideways incline dumbbell lateral raise

Since one side of your body is pressed against a bench, your chances of ‘cheating’ are minuscule, making this one of the best side delt workouts.

Muscles worked: Lateral deltoids, trapezius, supraspinatus.

How to perform

Set up a bench at a 30-45 degree angle.
Grab a dumbbell with your right hand using a neutral grip.
Sit on the bench and then lean the left side of your body against it as shown in the video.
Let the dumbbell rest against your right leg in the starting position.
Engage your core and then slowly lift the dumbbell up until it’s just above shoulder height. (You would lose tension in your side delts if you lift it higher.)
Pause for a moment and then return to the starting position.
Repeat for reps on this side and then switch sides.

You might like: 10 Lower Back Exercises With Dumbbells For Strength & Mobility

9. Pike push-ups

This bodyweight exercise for side delt loads weight onto your shoulders and thus helps to develop massive shoulder strength.

Muscles worked: Lateral deltoids, anterior deltoids, triceps, chest, trapezius.

How to perform

Begin in a high plank position with your hands shoulder-width apart on the ground and your feet hip-width apart. Your body should be in a straight line from your head to your heels.
Lift your hips up and back, keeping your legs and arms straight, until your body forms an inverted V-shape. Your head should be looking at your feet.
Slowly lower your body towards the ground by bending your elbows until your head almost touches the ground. Keep your elbows close to your body.
Pause for a second and then slowly push back up to the inverted V position.
Perform the desired number of reps.

10. Handstand hold

The benefits of doing this shoulder side delt exercise range from strengthening your bones to boosting your core strength.

side delt exercises

Muscles worked: Lateral deltoids, anterior and posterior deltoids, lats, rhomboids, trapezius, triceps, core.

How to perform

Stand facing a wall.
Position your hands slightly wider than shoulder-width apart on the ground around 6-8 inches away from the wall.
With your chest tucked and shoulder forward, use momentum to kick one leg up while simultaneously pushing off the ground with the other leg. Aim to get your heels to touch the wall, allowing your body to become vertical.
Hold this position for as long as you can.
Bring one leg down, closely followed by the other leg back to the ground.

Tips to remember while doing side delt exercises

1. Concentrate on the right muscle

One problem with doing lateral raises? Your traps end up taking away some of the tension off your side delts especially in the starting and final portions of your lift.

So, how do you avoid this?

Keep your traps depressed.
Focus on moving the weight out to the side rather than moving it up.

2. Choose side delt-focused exercises

If you want to grow your lateral deltoids, research shows that it is important to focus on exercises that specifically emphasize your side delts such as the reverse peck deck. All the exercises listed in this blog are specifically targeted at your side delts.

side delt exercises