15 Best Side delts Exercises

Training your side delts is essential for creating that coveted shoulder width and achieving a balanced, athletic physique. The lateral head of the deltoid is responsible for shoulder abduction and plays a critical role in overhead stability, posture, and upper body aesthetics. By targeting this muscle group with proper exercise selection and technique, you'll develop stronger, more defined shoulders that enhance both performance and appearance.

Having access to any equipment opens up a comprehensive range of training options for side delt development. From free weights that challenge stabilizer muscles to cables that maintain constant tension throughout the movement, and machines that allow for controlled progressive overload, you can strategically vary your training stimulus. This equipment diversity ensures you can target the side delts from multiple angles, accommodate different training phases, and continue making progress regardless of your training environment.

Z press

This challenging seated floor press variation eliminates leg drive and forces your core and shoulders to work harder, making it an excellent compound movement for building front and side delt strength simultaneously. The unstable seated position on the floor demands exceptional core stability while pressing overhead.

Instructions

1. Sit on the floor with your legs extended in front or in a V-shape, holding the barbell at collarbone height.

2. Press the bar straight overhead while keeping your torso upright and your core braced.

3. Fully lock out your arms at the top, ensuring your back remains straight.

4. Lower the bar with control back to the starting position at around collarbone height.

Upright row

A classic compound movement that effectively targets both the side delts and upper back musculature, the upright row builds shoulder width while improving upper body pulling strength. This exercise is particularly effective for developing the lateral deltoid when performed with proper elbow positioning.

Instructions

1. Hold a barbell with an overhand grip, hands slightly closer than shoulder-width apart.

2. Pull the bar straight up towards your chin, leading with your elbows. Keep the bar close to your body.

3. Slowly lower the bar with control back to the starting position.

Arnold press

Named after Arnold Schwarzenegger, this dynamic pressing variation incorporates rotation to engage both the front and side delts throughout a greater range of motion. The rotational component ensures continuous tension on the deltoids while building functional shoulder strength.

Instructions

1. Sit on a bench with back support. Hold the dumbbells at shoulder height with your palms facing your body.

2. Press the dumbbells overhead while rotating your palms to face forward, finishing with your arms fully extended.

3. Slowly lower the dumbbells back down, rotating your palms back to the starting position.

Jumping jack

While primarily known as a cardiovascular exercise, jumping jacks engage the side delts and calves through repeated abduction movements. This bodyweight movement serves as an excellent warm-up or conditioning finisher that activates the lateral deltoids dynamically.

Instructions

1. Stand with your feet together and your arms at your sides.

2. Jump your feet out to the sides while swinging your arms up above your head.

3. Jump again to return your feet and arms to the starting position.

Lateral raise

The lateral raise is the quintessential isolation exercise for side delt development, allowing you to focus purely on shoulder abduction without assistance from other muscle groups. Proper form and controlled tempo are crucial for maximizing muscle activation and minimizing momentum.

Instructions

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing in.

2. Keeping a slight bend in your elbows, raise the dumbbells out to your sides until they are level with your shoulders.

3. Pause at the top, then slowly lower the dumbbells with control back to the starting position.

Cable upright row

Cable resistance provides constant tension throughout the upright row movement pattern, making this variation particularly effective for side delt and upper back development. The smooth resistance curve of cables allows for better muscle engagement at the top of the movement compared to free weights.

Instructions

1. Attach a straight bar to a low cable pulley. Stand facing it and grip the bar with a close, overhand grip (palms facing you).

2. Leading with your elbows, pull the bar straight up toward your chin, keeping it close to your body.

3. Slowly lower the bar with control back to the starting position.

Cable lateral raise

Using cables for lateral raises maintains continuous tension on the side delts throughout the entire range of motion, unlike dumbbells where tension decreases at the top. This unilateral variation also allows you to focus on each shoulder independently, addressing any strength imbalances.

Instructions

1. Attach a handle to a low cable pulley. Stand sideways to the machine and grab the handle with your outside hand so the cable crosses in front of you.

2. With a slight bend in your elbow, raise your arm out to your side until it is level with your shoulder.

3. Slowly lower the handle with control back to the start. Complete all reps on one side before switching.

Seated lateral raise

Performing lateral raises from a seated position eliminates lower body momentum and forces the side delts to do all the work. This stricter variation is excellent for building pure lateral deltoid strength and size with focused isolation.

Instructions

1. Sit on a bench with your back straight. Hold a dumbbell in each hand at your sides with your palms facing your body.

2. Keeping your arms relatively straight (a slight bend in the elbows is okay), lift the dumbbells out to your sides until they reach shoulder height.

3. Slowly lower the dumbbells with control back to the starting position.

Dumbbell upright row

Dumbbells allow for a more natural hand path during the upright row, reducing potential shoulder discomfort while effectively targeting the side delts and upper back. The independent movement of each arm also helps identify and correct strength asymmetries.

Instructions

1. Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your palms facing your body.

2. Pull the dumbbells vertically toward your chest, leading with your elbows and keeping the weights close to your torso.

3. Lower the dumbbells back to the starting position with control, ensuring your arms are fully extended before the next rep.

Seated overhead press

This fundamental compound pressing movement builds both front and side delt strength while the seated position provides stability and allows you to focus on pure pressing power. The barbell variation enables you to handle heavier loads compared to dumbbell alternatives.

Instructions

1. Sit on a bench. Grip the barbell slightly wider than shoulder-width and hold it at your upper chest.

2. Press the bar straight upward until your arms are fully extended.

3. Slowly lower the bar back down to your upper chest.

Machine lateral raise

Machine lateral raises provide a guided movement path that isolates the side delts with consistent resistance throughout the range of motion. This equipment is particularly useful for beginners learning proper shoulder abduction mechanics or for advanced lifters performing high-rep burnout sets.

Instructions

1. Position yourself in the machine with your arms against the pads or handles.

2. Raise your arms out to the sides until they are level with your shoulders.

3. Lower the weight back to the starting position.

Machine shoulder press

The machine shoulder press offers a stable, controlled environment for building front and side delt strength, making it ideal for both beginners and advanced lifters looking to safely push heavy loads. The fixed path reduces stabilizer muscle involvement, allowing maximum focus on the deltoids.

Instructions

1. Sit in the shoulder press machine with your back firmly against the pad. Adjust the seat so the handles are level with your shoulders.

2. Grip the handles with your palms facing forward. Press the weight overhead until your arms are nearly straight, but not locked.

3. Slowly lower the handles with control back to the starting position at shoulder height.

Dumbbell overhead press

Standing dumbbell presses challenge your core stability and coordination while building powerful front and side delts through a natural pressing motion. The independent movement of each dumbbell requires greater stabilization and helps prevent strength imbalances between shoulders.

Instructions

1. Stand tall, holding a dumbbell in each hand at shoulder height. Rotate your wrists so your palms face forward.

2. Engage your core and press the dumbbells straight overhead until your arms are fully extended.

3. Slowly lower the dumbbells with control back down to shoulder height.

Side lying lateral raise

This unique variation uses gravity from a different angle to challenge the side delts, providing a fresh stimulus that can break through training plateaus. The lying position also eliminates the ability to use momentum, ensuring strict form and maximum muscle activation.

Instructions

1. Lie on your side on the floor or a bench, with your legs stacked. Hold a dumbbell in your top hand with your arm resting across your body.

2. Keeping your arm relatively straight, lift the dumbbell in an arc until it's pointing toward the ceiling.

3. Slowly lower the dumbbell with control back to the starting position. Complete all reps on one side before switching.

Seated dumbbell overhead press

Combining the stability of a seated position with the natural movement pattern of dumbbells, this exercise allows you to build front and side delt strength with proper back support. The bench support enables you to focus entirely on pressing power without worrying about core stability.

Instructions

1. Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, with your palms facing forward.

2. Keeping your back pressed against the bench, press the dumbbells straight overhead until your arms are fully extended.

3. Slowly lower the dumbbells with control back to the starting position.

Summary

Building impressive side delts requires consistent training with proper exercise selection, progressive overload, and attention to form. Focus on both compound pressing movements and isolation exercises like lateral raises to fully develop shoulder width and strength. Having access to any equipment gives you the flexibility to train effectively whether you're at a fully equipped gym, a basic home setup, or traveling, ensuring you never miss an opportunity to work your shoulders. Track these exercises and your sets in the FIREFUL app to monitor your progress, maintain consistency, and ensure you're steadily building the strong, defined shoulders you're working toward.