The side deltoid, also known as the lateral deltoid, is a key muscle in the shoulder that is often overlooked. While the front and rear deltoids tend to get most of the attention, neglecting the side deltoid can lead to imbalances and weaknesses in the shoulder girdle. In order to effectively strengthen and grow your shoulder muscles, it’s essential to include exercises that target the side deltoid.

One common mistake that people make when training their shoulders is pre-exhaustion. They may start their shoulder workout with exercises that primarily target the front or rear deltoids, such as shoulder presses or reverse flyes. While these moves certainly have their place in a well-rounded shoulder routine, starting with them can actually limit the amount of weight you are able to lift for side deltoid exercises, which are typically performed after the pre-exhaustion exercises.

When performing side deltoid exercises, it’s important to maintain proper form and technique. Many people make the mistake of using too much weight and sacrificing form in order to lift heavier. This can lead to poor muscle activation and a decreased range of motion, both of which can hinder your gains and increase the risk of injury.

Instead of focusing on the weight you are lifting, emphasize the mind-muscle connection and feel the side deltoid muscles working through each rep. Imagine your shoulder blades coming together in the back and your arms extending outward to the sides. By consciously engaging the side deltoids and maintaining proper form, you can effectively target and stimulate these small muscles, leading to bigger and stronger shoulders.

So, what are some good side deltoid exercises to incorporate into your shoulder routine? In addition to lateral raises and cable side raises, you can also try exercises such as upright rows and bent over lateral raises. These moves target the side deltoid from different angles and provide a well-rounded workout for your shoulders.

In order to get the best results from your side deltoid workouts, it’s important to have a balanced training plan that includes exercises for all three deltoid heads – front, rear, and side. By focusing on all aspects of your shoulder muscles, you can create a symmetrical and aesthetically pleasing physique while also improving strength and performance in other upper body exercises.

The Importance of Side Deltoid Lateral Deltoid Exercises

The side deltoid, also known as the lateral deltoid, is one of the three main muscles that make up the shoulder. It plays a crucial role in shoulder stability and strength, and it is often targeted in workouts to develop wider, more defined shoulders.

Side deltoid exercises specifically isolate and work this muscle, allowing for faster and more efficient growth. By doing lateral deltoid exercises, you can initiate fast movements through a wider range of motion, effectively working the side deltoids to their fullest extent.

Why are Side Deltoid Exercises Important?

1. Strengthening the side deltoids helps rebuff the risk of shoulder injuries. The side deltoid serves as a stabilizer during overhead movements and plays a significant role in shoulder joint stability.

3. The side deltoid is often the weakest muscle in the shoulder complex. By targeting this muscle, you can correct muscular imbalances and promote optimal shoulder strength.

How to Perform Side Deltoid Lateral Deltoid Exercises

The side deltoid can be effectively worked through various exercises. Some great examples include lateral raises, upright rows, dumbbell pull-ups, and pike push-ups. These exercises mainly target the side deltoid and should be performed with proper form and technique.

When performing lateral deltoid exercises, it’s important to avoid common mistakes such as using too much weight, allowing the traps to take over, or not fully engaging the side deltoid muscle. It is recommended to learn the correct form from reputable sources like YouTube or consult with a certified strength and conditioning specialist (CSCS) to ensure you are performing the exercises correctly.

Start with a weight that is challenging but manageable, and focus on controlled movements while keeping the shoulder blades down and back. Use your side deltoids to lift the weight out to the sides and avoid swinging or using momentum to lift the weight. Aim for proper muscle isolation rather than performing the exercise with heavy weights that mainly rely on other muscle groups.

Adding Side Deltoid Lateral Deltoid Exercises to Your Routine

If you’re ready to include side deltoid exercises in your workout routine, it is recommended to do them after your main compound exercises. This approach ensures that your delts have been adequately warmed up and are ready for isolation exercises.

Some pointers for incorporating lateral deltoid exercises into your routine include:

1. Pre-exhaust your side delts: Perform lateral deltoid exercises before your compound movements to fatigue the side deltoids and make them the main focus of your workout routine.

2. Incorporate the exercises gradually: Start with lighter weights and gradually increase the load as you build strength and become comfortable with the movements.

3. Include other shoulder exercises: To have a well-rounded shoulder workout, include exercises that target other shoulder muscles, such as the front deltoids and rear deltoids.

4. Don’t neglect your stabilizer muscles: Alongside lateral deltoid exercises, it is important to strengthen your rotator cuff muscles and other stabilizers to ensure shoulder joint stability and prevent injuries.

By including side deltoid lateral deltoid exercises in your workout routine, you can strengthen and develop your shoulder muscles while achieving a wider and more defined shoulder appearance.

Dumbbell Lateral Raise

The dumbbell lateral raise is a great exercise for targeting the side deltoids, also known as the lateral deltoids or lateral head of the shoulder. It is a key exercise for developing strong and well-rounded shoulder muscles.

Proper Form and Technique

To perform the dumbbell lateral raise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing your body.
2. Keep your back straight and your core engaged.
3. Slowly raise your arms out to the sides, keeping your elbows slightly bent.
4. Continue raising your arms until they are parallel to the floor or slightly higher.
5. Hold the contraction for a brief second and then slowly lower the dumbbells back down to the starting position.

It’s important to maintain control throughout the entire range of motion and avoid swinging or using momentum to lift the weights. Focus on using your shoulder muscles to perform the movement.

Variations and Tips

Here are some variations and tips to make the dumbbell lateral raise more effective:

• You can perform the exercise standing or sitting on a bench.
• If using heavier weights, you can use a slight lean forward to involve the front deltoids more.
• For an extra challenge, you can perform the exercise using a cable machine instead of dumbbells.
• By changing your grip width, you can target different areas of the deltoids. A wide-grip will focus on the lateral head, while a narrow grip will target the rear deltoids more.
• Be sure to check out Jeff Cavalier’s (from Athlean-X) articles and videos about proper form and technique for the dumbbell lateral raise.

Bent-Over Dumbbell Lateral Raise

The Bent-Over Dumbbell Lateral Raise is a great exercise for targeting the side deltoid, also known as the lateral deltoid. When done correctly, this exercise can effectively strengthen your shoulder muscles and help you achieve your goal of having wider shoulders.

To perform the Bent-Over Dumbbell Lateral Raise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged. Make sure to maintain an upright posture throughout the movement to avoid putting unnecessary strain on your lower back.

As you bend forward, let your arms hang down, palms facing each other. This will be your starting position. From here, engage your side deltoids and raise your arms out to the sides in a controlled motion until they are parallel to the floor. Keep your elbows slightly bent throughout the movement, and avoid using momentum to swing the weights up.

At the top of the movement, pause for a brief second and then slowly lower the weights back to the starting position, maintaining control throughout the entire range of motion. Repeat for the desired number of repetitions.

It’s important to note that the Bent-Over Dumbbell Lateral Raise primarily targets the side deltoids, but it also engages the rear deltoids and the upper back muscles to a lesser extent. This exercise can be used as part of your shoulder routine or as a pre-exhaust exercise to isolate the side delts before moving on to other compound movements.

If you’re someone who tends to have weaker shoulders or is looking to bring up your side delts as a lagging body part, concentrating on exercises like the Bent-Over Dumbbell Lateral Raise can help you achieve your goals. Just make sure to use a weight that allows you to perform the exercise with proper form and control.

When performing the Bent-Over Dumbbell Lateral Raise, be sure to keep your movements slow and controlled, as speeding through the exercise can lead to poor form and potential shoulder strain. It’s always better to perform the exercise with a lighter weight and maintain proper form than to use a heavier weight and sacrifice your technique.

Lastly, it’s important to check with a coach or a qualified fitness professional if you’re unsure about how to perform the Bent-Over Dumbbell Lateral Raise or any other exercise. They can provide guidance and make sure you’re executing the movement safely and effectively.

In conclusion, the Bent-Over Dumbbell Lateral Raise is a valuable exercise for training the side deltoid muscles and achieving wider shoulders. Including this movement in your shoulder workouts can help you develop stronger and more defined deltoids. Just remember to start with lighter weights, focus on proper form, and always prioritize safety and injury prevention.

Cable Lateral Raise

If you want to work on your side deltoid muscles and strengthen your shoulder muscles, one exercise that you should definitely consider adding to your workout routine is the Cable Lateral Raise. This exercise is a great way to target your lateral deltoids and isolate the muscles in your shoulders.

To perform a Cable Lateral Raise, you will need to use a cable machine. Start by standing upright and grabbing a handle with your left hand. Position yourself so that the cable is at shoulder height and the handle is on the far side of your body.

Next, switch on the cable machine and slowly raise your left arm out to the side, keeping your elbow slightly bent. Make sure to concentrate on using your side deltoid muscles to lift the weight. The cable should be directly in line with your shoulder, creating a 90 degree angle with your arm.

As you raise your arm, make sure to keep your back straight and your core engaged. Avoid leaning forward or backward as this can place unnecessary stress on your back and compromise your form.

During the lifting phase of the exercise, try to extend your arm as much as possible without locking your elbow. This will help you fully engage your side deltoid muscles and get the most out of the exercise.

Once your arm is fully extended, hold the position for a second before slowly lowering the weight back down to the starting position. Repeat the exercise for the recommended number of sets and repetitions, then switch to the other side.

The Cable Lateral Raise is an essential exercise for targeting your side deltoids and building strength in your shoulder muscles. By using a cable machine, you can properly isolate the muscles, ensuring that they are being worked to their full potential.

This exercise can be performed as part of an upper body workout or as an isolation exercise for your deltoids. It can also be used in combination with other shoulder exercises, such as shoulder presses or upright rows, to create a variety of workouts that target different areas of the shoulder.

If you want to improve your balance and stability during the Cable Lateral Raise, you can try performing the exercise while standing on one leg. This will engage your core and activate the muscles in your leg, helping you maintain better balance throughout the movement.

It’s worth mentioning that proper form is key when performing the Cable Lateral Raise. Concentrating on using your side deltoids and maintaining good posture will ensure that you are targeting the right muscles and getting the most out of the exercise.

To see the Cable Lateral Raise in action and learn about common mistakes to avoid, check out the tutorial by the Athlean-X YouTube channel. They have a great video that explains the exercise in detail and provides helpful tips for maximizing its effectiveness.

If you’re looking for more shoulder exercises or want to explore a wide range of workout routines, be sure to check out the article on the Athlean-X website. They offer a variety of workouts and exercises that can help you achieve a balanced and stronger upper body.

Remember, though, that no workout can be effective without proper nutrition. In order to see the best results, make sure to stick to a healthy diet and get enough rest to support your body’s recovery and growth.

To stay up to date on the latest fitness tips and workouts, be sure to follow Athlean-X on social media. You can find them on Facebook, YouTube, and Twitter, where they regularly share informative content and provide valuable insights to help you reach your fitness goals.

Seated Arnold Press

The Seated Arnold Press is an excellent exercise for targeting the side deltoid muscles, also known as the lateral deltoids. This exercise, popularized by Jeff Cavaliere of Athlean-X, is a variation of the traditional Arnold press that allows you to isolate and work the side delts more effectively.

How to Perform the Seated Arnold Press

To perform the Seated Arnold Press, follow these steps:

1. Start by sitting on a bench with a dumbbell in each hand, palms facing your body.
2. Keep your back straight and your feet firmly planted on the ground.
3. Begin with the weights at shoulder height, elbows bent and pointing outward.
4. As you press the weights overhead, rotate your palms outward until they face forward.
5. Continue to raise the weights until your arms are straight, but do not lock your elbows.
6. Pause briefly at the top, then slowly lower the weights back to the starting position.

It’s important to note that the Seated Arnold Press can be performed with lighter weights compared to other shoulder exercises. The focus should be on maintaining proper form and targeting the side delts effectively. By keeping the elbows pointed outward, you will engage the lateral deltoids more and minimize the involvement of the triceps.

Benefits of the Seated Arnold Press

The Seated Arnold Press offers a variety of benefits:

• Targets the side deltoids: The main purpose of this exercise is to work the lateral deltoid muscles, which play a key role in shoulder mobility and stability.
• Isolates the side delts: By adjusting your hand position and maintaining proper form, you can effectively isolate and engage the side deltoids.
• Variation of the Arnold press: The Seated Arnold Press is a variation of the traditional Arnold press, providing a different angle and range of motion to target the side delts.
• Safe for the shoulders: This exercise is generally safe for the shoulder joints when performed with proper technique and appropriate weight.

By including the Seated Arnold Press in your shoulder workouts, you can target the side deltoids more effectively and add variety to your training routine. Remember to start with lighter weights and focus on proper form to get the most out of this exercise.

Side Plank Delt Raise

The Side Plank Delt Raise is an excellent exercise for targeting the side deltoid, also known as the lateral deltoid. This exercise focuses solely on the upper body and helps to train and strengthen the shoulder muscles. If you’re looking to add variety to your shoulder workout routine, then the Side Plank Delt Raise is worth considering.

To perform the Side Plank Delt Raise, begin by getting into a side plank position. Place your elbow directly under your shoulder and stack your feet on top of each other. Your body should form a straight line from your head to your feet. Make sure to engage your core and keep your hips lifted throughout the exercise.

Once you’re in a stable side plank, grab a lighter dumbbell or a weight plate. Hold the weight in your top hand, with your palm facing down. Keep your arm straight and raise it up towards the ceiling, leading with your elbow. Make sure to keep your arm in line with your body and avoid any twisting or swinging motions.

As you raise your arm, you’ll feel the side deltoid working to lift the weight against gravity. Slowly lower the weight back down to the starting position, and then repeat the movement for a desired number of reps. Switch sides and perform the exercise on the other side to ensure balanced development of both shoulders.

• When performing the Side Plank Delt Raise, it’s important to maintain proper form and technique. Avoid any excessive arching or sagging of the spine, and keep your body aligned throughout the exercise.
• If you don’t have access to dumbbells or weight plates, you can also perform the exercise using a resistance band or cable machine. Simply attach the resistance band or cable to a fixed point and hold onto the handle or grip with the top hand.
• Before attempting the Side Plank Delt Raise, it’s advisable to learn and master the basic side plank exercise. This will help you build sufficient core strength and stability to perform the Side Plank Delt Raise with control and proper form.
• Remember to start with a lighter weight or resistance and gradually increase the load as you become stronger and more comfortable with the exercise.
• If you’re unsure about your form or technique, consider working with a qualified coach or personal trainer who can guide you and provide feedback.

The Side Plank Delt Raise is a challenging exercise that targets the side deltoid effectively. It adds variety to your shoulder workout routine and helps to develop strong and well-defined shoulders. Incorporate this exercise into your training program and watch your shoulder muscles grow.

Machine Lateral Raise

The machine lateral raise is a fundamental exercise that targets the side deltoid muscles in your shoulders. By using a machine, you can push your deltoids forward while keeping the rest of your body stable. This allows you to specifically focus on the side delts and minimize external stress on other joints and muscles.

To do the machine lateral raise, sit on the machine with your feet flat on the floor and your back against the pad. Hold on to the handles and ensure that your elbows are slightly bent. Initiate the movement by pushing the handles away from your body and to the sides, while keeping your elbows in line with your shoulders. Concentrate on using your side deltoids to lift the weight and avoid using your triceps or traps to assist the movement.

When choosing the weight for this exercise, start with a lighter load to work on proper form and technique. As you become more comfortable and experienced, you can increase the weight to challenge your shoulder muscles more. Remember to always use a weight that you can control throughout the full range of motion without swinging or using momentum.

One of the benefits of using a machine for lateral raises is that it helps to correct any imbalances or weaknesses in your shoulders. The guided movement ensures that both shoulders are worked equally and that the correct muscles are being targeted. This is essential for developing well-rounded shoulder strength and performance.

The machine lateral raise can also be used as a pre-exhaust exercise, meaning that you can perform it at the beginning of your shoulder workout to target the side deltoids before moving on to compound exercises. By pre-exhausting the side deltoids, you ensure that they are fully engaged and fatigued before involving the larger muscle groups in exercises like overhead presses or upright rows.

When performing the machine lateral raise, be sure to concentrate on the mind-muscle connection and really feel the side deltoids doing the work. You can do this by focusing on squeezing the side delts at the top of the movement and controlling the weight on the way down. By taking your time and concentrating on proper form, you’ll get much more out of the exercise.

If you’re not sure how to use the machine lateral raise properly, there are many guides and tutorials available online, including YouTube videos by fitness experts like Jeff Cavaliere. These resources can provide pointers on technique and help you get the most out of the exercise.

The Role of the Side Deltoids

The side deltoids, also known as the lateral deltoids, play a crucial role in shoulder mobility and strength. They are responsible for initiating the abduction movement of the arm, which is when you raise your arm away from your body out to the side. Along with the front deltoids and rear deltoids, the side deltoids contribute to a well-rounded and balanced shoulder development.

It’s worth noting that everyone’s anatomy and muscle insertion points are slightly different. This means that while some individuals may have naturally larger or more developed side deltoids, others may need to work harder to achieve similar results. Don’t get discouraged if progress seems slow at first – consistency and proper form are key to building strong and well-rounded shoulders.

The Truth About Machine Exercises

Machine exercises often get a bad rap, with some people claiming that they are less effective than free weight exercises. While it is true that free weights allow for more range of motion and engage stabilizing muscles, machines can still be a valuable tool in your training routine.

One of the advantages of machine exercises, like the machine lateral raise, is that they offer a controlled and guided movement. This can be especially beneficial for beginners or individuals with limited mobility or joint issues. Machines ensure that you are moving correctly and minimize the risk of injury.

Additionally, machines allow you to isolate specific muscles and focus on the target areas without the need for coordinating other muscle groups. This can be especially useful when targeting weaker or smaller muscle groups, like the side deltoids. By using a machine, you can concentrate on the mind-muscle connection and really feel the muscles working, leading to better results.

Of course, it’s important to incorporate a variety of exercises, including both machine and free weight exercises, into your routine to ensure a well-rounded and balanced workout. Each type of exercise has its own benefits and can be used effectively to target different muscles and achieve different training goals.

So, the next time you hit the gym, don’t discount the machine exercises like the machine lateral raise. Give it a try and see how it can help you develop stronger and healthier shoulders.

Medicine Ball Side Throw

The medicine ball side throw is a great exercise to develop and strengthen your side deltoids. By performing this exercise, you can target these muscles specifically and align your training program with your goals.

Why Should You Do Medicine Ball Side Throws?

The medicine ball side throw is a powerful movement that requires a straight posture with your arms extended. It is excellent for working your lateral deltoids and also engages your traps and external rotators.

To perform this exercise, start by standing upright with your feet shoulder-width apart. Hold the medicine ball with both hands and lift it up to your chest. This will be your starting position.

How to Do Medicine Ball Side Throws:

1. Begin by shifting your weight onto your right leg and transferring your body into a pike position while keeping your core engaged.
2. With a nice and controlled motion, forcefully throw the medicine ball to the side, concentrating on abducting your arm and rotating at the shoulder joint.
3. As you release the ball, aim for a point higher than your head and choose a distance that is accommodating for your level of strength and skill.
4. While performing the movement, make sure to keep a firm grip on the medicine ball and maintain contact with the ball throughout the exercise.
5. Once the ball is released, catch it with both hands and move back into the starting position.

It’s important to note that the medicine ball side throw can be done effectively with both light and heavier weights. Depending on your training program and the goals you want to achieve, you can adjust the weight accordingly.

Standing Military Press

The Standing Military Press is a powerful exercise that targets the side deltoid, or lateral deltoid, muscles in your shoulders. It is used to strengthen and build muscle in the shoulders, as well as the triceps and traps. This exercise is capable of accommodating heavy weight, making it an effective workout for building strength and muscle.

To perform the Standing Military Press, start by gripping a barbell with a wide-grip, with your hands placed just outside of shoulder width. Stand with your feet shoulder-width apart and the barbell resting on your upper chest, with your palms facing forward.

Before starting the movement, make sure to push your hips back slightly and engage your core for stability. Then, push the barbell upward by extending your arms, while keeping your back straight and your core tight. As you lift the barbell, focus on using your shoulders and triceps to press the weight overhead. Once the barbell is above your head, pause for a moment at the top point before slowly lowering it back down to the starting position.

It is important to maintain proper form throughout the exercise. Keep your head and chest up, and avoid leaning backward or using momentum to lift the weight. Instead, focus on using your shoulders and triceps to control the movement. By doing so, you will effectively target the side deltoid muscles.

The Standing Military Press can be performed using dumbbells as well. Simply hold a dumbbell in each hand and perform the same movement, focusing on keeping your shoulders and triceps engaged.

Before incorporating the Standing Military Press into your workout routine, it is important to warm up your shoulders and triceps. This can be done through dynamic stretches and light exercises, such as lateral raises or shoulder circles.

Having a balanced shoulder workout routine is crucial for maintaining healthy shoulders and avoiding injuries. The Standing Military Press is an excellent exercise to include, as it targets the side deltoid muscles, which are often neglected in favor of the front deltoids.

If you are unsure about your form or how to properly perform the Standing Military Press, it is always best to consult a certified strength and conditioning specialist or a coach. They can provide guidance and ensure that you are performing the exercise correctly.

Remember to listen to your body and only lift weights that you can handle with proper form. If you ever feel pain or discomfort during the exercise, it is important to stop and reevaluate your technique.

In conclusion, the Standing Military Press is a great exercise for targeting the side deltoid muscles, as well as the triceps and traps. By including this exercise in your routine, you can improve shoulder strength, stability, and muscle development.

FAQ

What are the side deltoid muscles?

The side deltoid muscles, also known as the lateral deltoids, are the muscles located on the sides of your shoulders. They are responsible for lifting and rotating your arms out to the sides.

Why is it important to strengthen the side deltoid muscles?

Strengthening the side deltoid muscles is important for several reasons. Firstly, it helps to improve your shoulder stability, which can prevent injuries. Additionally, strong side deltoid muscles can enhance your overall upper body strength and improve your performance in various sports and activities.

What are some effective exercises to strengthen the side deltoid muscles?

There are several effective exercises to strengthen the side deltoid muscles. Some examples include lateral raises, upright rows, and bent-over lateral raises. These exercises target the side deltoids and help to isolate and strengthen these muscles.

Can I do side deltoid exercises without weights?

Yes, you can do side deltoid exercises without weights. Bodyweight exercises such as lateral raises without weights or resistance bands can still effectively target and strengthen the side deltoid muscles. However, using weights or resistance can provide an additional challenge and help to further develop the muscles.