When it comes to training the side delts, there are various exercises and techniques that can be used to target this muscle group effectively. One of the most common exercises for working the side delts is the lateral raise. This movement involves lifting the arms out to the sides, keeping them slightly bent, and then lowering them back down in a controlled manner.

While the traditional dumbbell lateral raise is a great exercise for targeting the side delts, there are several variations that can be incorporated into your workout routine to add variety and challenge the muscles from different angles. The 6 lateral raise variations presented here can help to speed up side delt growth and provide additional benefits such as injury prevention and strengthening of the upper back and trapezius muscles.

One of the variations is the cable lateral raise, which involves attaching a cable to a low or medium pulley and standing beside it, grabbing the handle with one hand. From there, you can lift the cable out to the side, keeping the arm slightly bent, and then lower it back down in a slow and controlled manner. This exercise allows for continuous tension on the side delts throughout the movement and can be done with both arms or one arm at a time.

Another variation is the lying lateral raise, where you lie on your side on a bench and lift a dumbbell or plate out to the side. This exercise targets the side delts in a different position and allows for a longer range of motion compared to the standing variations. It is important to keep the arm slightly bent and the shoulder blade down and back throughout the movement to prevent any injuries.

The wide grip lateral raise is another variation that targets the side delts in a slightly different way. Instead of lifting the arms directly out to the sides, they are lifted at a wider angle, creating a V shape with the body. This exercise can be done with dumbbells or bands, and it helps to improve the shape and width of the side delts.

The final variation to mention is the upright lateral raise. This exercise is similar to the traditional lateral raise, but the arms are lifted in front of the body instead of to the sides. It targets the front delts more than the side delts and can be done with dumbbells, cables, or resistance bands. This variation works best with lighter weights and higher reps, as it can put more strain on the shoulders and upper back.

Lying Lateral Raise with Dumbbells

The lying lateral raise with dumbbells is a variation of the lateral raise exercise that specifically targets the side deltoids, also known as the lateral deltoids or delts. This exercise can be done by individuals looking to build and strengthen their shoulder muscles, improve posture, and prevent shoulder injuries.

To perform the lying lateral raise with dumbbells, start by lying flat on your back on a bench. Hold a dumbbell in each hand and keep your arms extended straight in front of you, palms facing each other. This starting position helps to target the front deltoids as well.

Bend your elbows slightly and lift the dumbbells upward to the sides, away from your body. The movement should resemble a sideways motion. Keep your elbows slightly bent throughout the exercise to avoid strain on the joints.

At the top of the movement, pause for a moment and squeeze your shoulder muscles. This is the desired height you want to reach for maximum deltoid activation. Then, slowly lower the dumbbells back to the starting position, keeping the same controlled movement.

A variation of this exercise can be done using resistance bands instead of dumbbells. Simply attach the bands to a stable object and grab the handles with your palms facing downward. The movement is the same, except you will be pulling the bands outward rather than lifting dumbbells.

The lying lateral raise with dumbbells has several benefits. It targets the side deltoids, which are responsible for the wide, rounded shape of the shoulders. It also helps to strengthen the deltoids, improve shoulder stability, and promote better posture. Additionally, this exercise engages the trapezius muscles, which are located in the upper back and play a role in shoulder movement.

When performing the lying lateral raise with dumbbells, it’s important to maintain proper form and technique. Keep your back flat against the bench and avoid excessive arching or lifting your hips. Also, make sure to use a weight that challenges you but allows you to maintain proper form throughout the exercise.

Adding the lying lateral raise with dumbbells to your shoulder training routine can help you achieve your goals of building bigger and stronger delts. It’s a great exercise to supplement other shoulder exercises like the overhead press and barbell lateral raise. Remember to always listen to your body, and if you experience any pain or discomfort, consult a fitness professional or healthcare provider.

Cable Lateral Raise

The cable lateral raise is a variation of the lateral raise exercise that is done using a cable machine. This exercise targets the side deltoid muscles, which are located on the outer part of the shoulders. It also works the trapezius muscles, which are found around the top of the shoulder and neck area.

The cable lateral raise requires standing upright and looking straight ahead. The exercise is usually done one arm at a time, with the other arm holding onto the cable handle. The desired range of motion is to lift the arm laterally, keeping it slightly bent at the elbow. The arm should be lifted until it is parallel to the ground or just slightly higher, forming a T-shape.

The main benefit of the cable lateral raise is that it allows for a constant tension throughout the movement. This is due to the way the cable works, providing resistance in both the lifting and lowering phases of the exercise. This constant tension can lead to increased muscle activation and ultimately help the deltoids grow.

To perform the cable lateral raise, start by setting the cable handle at shoulder height. Stand with your feet shoulder-width apart and grip the cable handle with one hand. Keeping your arm slightly bent and your head and torso straight, slowly raise the cable handle out to the side until your arm is parallel to the ground or slightly higher. Hold the contraction for a moment, then slowly lower the cable handle back to the starting position. Repeat for the desired number of sets and reps.

It is important to note that the cable lateral raise can be a challenging exercise, especially when using heavy weights. It is recommended to start with lighter weights and gradually increase as you become stronger. Also, make sure to maintain proper form and avoid swinging or using momentum to lift the weight.

Benefits of Cable Lateral Raise:

– Targets the side deltoids	– Works the trapezius muscles
– Provides constant tension throughout the movement	– Helps in muscle growth and strength gains
– Targets the often neglected side delts	– Improves shoulder aesthetics
– Can be done with one arm at a time	– Prevents shoulder injury by strengthening the muscles around the acromion

References:

– “The Cable Lateral Raise: Sculpt Strong Shoulders with This Must-Try Exercise” by Fitness Blender

– “Cable Lateral Raise Exercise Guide and Video” by Bodybuilding.com

– “7 Cable Exercises for Your Delts” by Muscle & Fitness

Seated Lateral Raise with Resistance Bands

One effective variation of the lateral raise exercise to target the side delts is the seated lateral raise with resistance bands. This exercise is great for individuals who want to feel a strong contraction in their shoulders and maximize muscle growth in the side deltoids.

To perform the seated lateral raise with resistance bands, start by sitting on a flat bench with your feet firmly planted on the ground. Grab a resistance band and wrap it around your feet, making sure it is secure. Hold one end of the resistance band in each hand, and keep your elbows slightly bent.

From here, lift your arms straight out to the sides while maintaining a slight bend in the elbows. Keep your palms facing down and focus on squeezing your side deltoids throughout the movement. Pause for a moment at the top before slowly lowering your arms back down to the starting position.

It’s important to keep the tension on your side deltoids throughout the exercise. Try not to let the resistance band go slack at the bottom of the movement. Instead, maintain constant tension by keeping your arms slightly elevated.

Performing 3-4 sets of 10-12 reps with light to moderate resistance can help strengthen and shape the side delts. This exercise also targets the traps and other muscles in the shoulders, providing a well-rounded workout for the upper body.

Seated lateral raise with resistance bands is a great way to prevent shoulder injuries and improve shoulder stability. By strengthening the side delts, you can prevent imbalances that can lead to pain or limited mobility.

When performing the seated lateral raise with resistance bands, make sure to maintain proper form and control throughout the exercise. Avoid jerking or swinging your arms. Focus on a slow and controlled motion to maximize muscle engagement and prevent strain.

If you find that the resistance band is too easy or doesn’t provide enough challenge, you can adjust the tension by using a thicker band or increasing the number of wraps around your feet. Conversely, if the band feels too difficult, you can use a lighter band or decrease the number of wraps.

Remember, everyone’s strength and fitness levels are different, so it’s important to choose a resistance level that suits your needs. Listen to your body and adjust accordingly.

Overall, the seated lateral raise with resistance bands is a versatile exercise that offers a unique way to target the side delts. By incorporating this variation into your shoulder training routine, you can work towards stronger, more defined, and aesthetically pleasing deltoid muscles.

Bent-Over Lateral Raise

The Bent-Over Lateral Raise is a great exercise to target the side delts and help them grow. This variation is particularly effective for those who are looking to build wider shoulders and improve the appearance of their upper body.

To perform the Bent-Over Lateral Raise, you’ll need a light to moderate dumbbell or resistance band. Start by standing with your feet shoulder-width apart and holding the weights at your sides. Then, bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged.

From this position, lift the weights out to the sides, bending at the elbows while keeping your palms facing the ground. Your arms should be in a “T” shape, with your elbows slightly higher than your shoulders. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

It’s important to focus on maintaining stability throughout the movement to prevent injuries. Engage your core and keep your upper body still as you lift the weights laterally. You should feel a burn in your side delts as you perform the exercise.

The Bent-Over Lateral Raise can also be done as a one-arm variation. To do this, simply perform the same movement with one arm at a time, while keeping your other arm resting on your thigh for stability.

Performing 3-4 sets of 10-15 reps of the Bent-Over Lateral Raise will help strengthen and shape your side delts. This exercise targets the lateral fibers of the deltoid muscle, which helps create a broader appearance of the shoulders.

Just like with any other exercise, be sure to use proper form and start with lighter weights if you’re new to this movement. It’s always better to focus on proper technique and gradually increase the weight to avoid any injuries.

Barbell Upright Row Exercises

The barbell upright row is a compound exercise that primarily targets the side deltoids, but also works the front deltoids, traps, and upper back. It is an effective movement that can help to improve the appearance and growth of the shoulders.

When performing the barbell upright row, it is important to keep your elbows wide and your hands shoulder-width apart. This helps to target the side delts and prevent any strain on the shoulder joint. The movement is performed by lifting the barbell from waist level to chest level, keeping the elbows higher than the wrists.

One of the benefits of the barbell upright row is that it allows you to use heavier weights compared to other lateral raise exercises, such as dumbbells or bands. This can lead to increased muscle growth in the side deltoids. However, it is crucial to use proper form and not lift too heavy, as this can put strain on the shoulders and lower back.

To perform the barbell upright row, you will need a barbell with an overhand grip. Stand with your feet shoulder-width apart, holding the barbell in front of you with an overhand grip, hands slightly wider than shoulder-width apart. Keep your core engaged and maintain a straight back throughout the movement.

Slowly lift the barbell towards your chin, keeping your elbows wide and leading with your hands. The barbell should travel in a straight line close to your body. Once the barbell reaches chin level, pause for a moment and then slowly lower the barbell back to the starting position.

The barbell upright row can be performed for 3-4 sets of 8-12 reps, depending on your fitness level and goals. It is important to start with a lighter weight and gradually increase the resistance as you get stronger.

Tips for the Barbell Upright Row:

1. Keep your elbows wide and hands shoulder-width apart.
2. Use proper form and don’t lift too heavy.
3. Maintain a straight back throughout the movement.
4. Start with a lighter weight and gradually increase the resistance.

By incorporating the barbell upright row into your shoulder training routine, you can target the side deltoids and other muscle parts to improve the appearance and growth of your delts. This exercise can be a great addition to your workouts and help you achieve your desired results.

Wide-Grip Barbell Upright Row

The wide-grip barbell upright row is another variation of the lateral raise that targets the side deltoid muscles. This exercise is performed by grabbing a barbell with a grip wider than shoulder-width and keeping your hands positioned slightly wider than your thighs.

To perform this movement, start by standing with your feet shoulder-width apart and your knees slightly bent. Grab the barbell with an overhand grip, keeping your arms fully extended and the barbell resting against your thighs. This will be your starting position.

Next, lift the barbell by raising your elbows out to the sides while keeping the barbell close to your body. As you lift the barbell, focus on squeezing your shoulder blades together and lifting your elbows as high as possible. Hold this position for a moment, then slowly lower the barbell back down to the starting position.

It’s important to note that this exercise requires control and proper form in order to prevent injury and target the deltoid muscles effectively. Avoid using momentum or swinging the barbell to lift the weight. Instead, focus on slow and controlled movements to engage the muscles fully.

By performing the wide-grip barbell upright row, you can strengthen and build the lateral deltoid muscles, which are the largest part of the shoulder. This exercise also helps to improve posture and prevent shoulder injuries by strengthening the muscles that support the acromion, the bony process on the shoulder blade.

When performing this exercise, be sure to use a weight that is challenging enough to stimulate muscle growth, but not so heavy that you sacrifice proper form. Aim for 3-4 sets of 6-12 repetitions, and rest for 60-90 seconds between sets.

References:

Benefits of the Wide-Grip Barbell Upright Row

1. Targets the lateral deltoid muscles, which are responsible for shoulder abduction.

2. Helps to strengthen the muscles that support the acromion, preventing shoulder injuries.

3. Engages multiple muscle groups in the upper body, including the trapezius and biceps.

5. Improves posture by strengthening the muscles that support the shoulder girdle.

Tips for Proper Form

1. Keep your feet shoulder-width apart and your knees slightly bent throughout the exercise.

2. Grab the barbell with a wide grip, positioning your hands slightly wider than your thighs.

3. Lift the barbell by raising your elbows out to the sides, keeping it close to your body.

4. Squeeze your shoulder blades together and lift your elbows as high as possible.

5. Lower the barbell back down to the starting position in a slow and controlled manner.

6. Focus on engaging the deltoid muscles throughout the exercise.

FAQ

What are lateral raises?

Lateral raises are exercises that target the side deltoid muscles, which are located on the sides of the shoulders. These exercises involve raising the arms out to the sides, either with dumbbells or other resistance, in order to build strength and size in the lateral delts.

Why is it important to train the lateral delts?

Training the lateral delts is important for achieving well-rounded shoulder development and a balanced physique. Strong lateral delts not only improve the appearance of the shoulders, but also help with overall shoulder stability and function.

What are some variations of lateral raises?

There are several variations of lateral raises that can be incorporated into a training routine. These include bent-over lateral raises, cable lateral raises, seated lateral raises, Arnold press, plate raises, and incline lateral raises.

How should lateral raises be performed?

Lateral raises should be performed with proper form to avoid injury and maximize results. Stand with feet shoulder-width apart, hold dumbbells at your sides with palms facing in, and then raise the arms out to the sides, keeping them slightly bent at the elbows. Pause briefly at the top of the movement and then lower the weights back down with control.

How often should lateral raises be done?

The frequency of lateral raises will depend on individual goals and training program. Generally, it is recommended to include lateral raises in shoulder workouts 1-2 times per week, with 2-4 sets of 8-12 repetitions. It is important to listen to your body and adjust the volume and frequency as needed.

What are the best exercises to target the side delts?

The best exercises to target the side delts are lateral raises, cable lateral raises, bent-over lateral raises, Arnold presses, dumbbell upright rows, and seated lateral raises.

How often should I train my lateral delts?

The frequency of training your lateral delts depends on your goals and recovery ability. It’s generally recommended to train them 2-3 times per week with a day or two of rest in between to allow for proper recovery.