If you’re looking to develop broad shoulders and improve your shoulder width, you’ve come to the right place. In this article, we’ll be discussing the 10 best side delt exercises that will help you achieve those wide and powerful shoulders you’ve always wanted.

When it comes to training your side delts, Friday is usually the most popular day to hit them. So grab your dumbbells and get ready to work those shoulders!

One exercise that is highly effective in targeting the side delts is the lateral raise. This exercise can be performed with dumbbells or cables. To begin, stand upright with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your arms to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. Pause for a moment at the top, and then slowly lower the weights back down to the starting position. Aim for 3 sets of 10-12 reps.

Another great exercise for the side delts is the cable lateral raise. This exercise can be done by attaching a cable handle to a low pulley on a cable machine. Grab the handle with one hand, and stand with your side facing the machine. Keeping your arm straight, lift it out to the side until it is parallel to the floor. Pause for a moment, and then slowly lower the weight back to the starting position. Aim for 3 sets of 10-12 reps on each side.

If you’re a beginner and find it difficult to perform the lateral raise with dumbbells or cables, there is a modified version that can be done using lighter weights. This exercise is called the bent-over lateral raise. To perform this exercise, grab a pair of dumbbells and bend forward at the waist. Let the dumbbells hang down in front of you with your palms facing each other. Lift the dumbbells out to the sides until your arms are parallel to the floor, and then slowly lower them back down to the starting position. Aim for 3 sets of 12-15 reps.

In addition to these exercises, there are other side delt exercises that you can incorporate into your shoulder workout routine. These exercises include the seated lateral raise, Arnold press, upright rows, and more. By incorporating a variety of exercises that target the side delts, you’ll be able to fully expand and develop your shoulders to their full potential.

Remember to always warm up before performing any shoulder exercises, and listen to your body. If you’re feeling any pain or discomfort, it’s important to stop and consult with a professional. Always start with lighter weights and gradually increase the weight as you become stronger and more comfortable.

In conclusion, if you want to improve your shoulder width and develop broad shoulders, incorporating these 10 best side delt exercises into your workout routine will help you achieve those gains. Just remember to train your side delts at least once a week, and be consistent with your training. With dedication and hard work, you’ll be on your way to achieving the broad shoulders you’ve always wanted!

Best Side Delt Exercises for Broad Shoulders

When it comes to building broad shoulders, strengthening the side delts is essential. The side delts, also known as the lateral deltoids, are responsible for shoulder width and give a well-rounded look to the upper body.

There are several excellent exercises that specifically target the side delts and help enhance shoulder width. Here are some of the best side delt exercises:

1. Dumbbell Lateral Raises

Dumbbell lateral raises are a great exercise to isolate and work the side delts. This exercise can be performed with light to moderate weights to avoid fatiguing the muscles too quickly. Start with your arms by your sides and slowly raise the dumbbells to shoulder height, keeping a slight bend in your elbows. Repeat for the desired number of reps.

2. Cable Lateral Raises

Similar to dumbbell lateral raises, cable lateral raises are another excellent exercise for the side delts. This exercise provides constant tension on the muscles, especially if performed with a slow and controlled motion. Attach a D-handle to a low pulley cable machine and stand sideways. Raise your arm out to the side until it’s parallel to the floor. Repeat on the other side.

3. Arnold Press

The Arnold Press is a variation of the traditional shoulder press that targets the entire deltoid muscle, especially the side delts. It is performed by starting with the dumbbells in front of your shoulders, palms facing your body. As you press the dumbbells overhead, rotate your palms to face forward. Lower the dumbbells back down and repeat for the desired number of reps.

4. Incline Lateral Raises

Incline lateral raises are a variation of the dumbbell lateral raises that specifically target the side delts. This exercise is performed on an incline bench set at a 45-degree angle. Start with your arms by your sides and raise the dumbbells out to the sides until they reach shoulder height. Lower the dumbbells back down and repeat.

5. Bent-Over Lateral Raises

Bent-over lateral raises are a great exercise to target the rear delts, but they also engage the side delts to a lesser extent. Stand with your feet shoulder-width apart and bend your knees slightly. Lean forward at the hips while keeping your back straight. With a dumbbell in each hand, raise your arms out to the sides until they are parallel to the floor. Lower the dumbbells back down and repeat.

6. Upright Rows

Upright rows primarily target the traps and the front delts, but they can also engage the side delts if performed with a wider grip. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Pull the barbell upward, leading with your elbows. Keep the bar close to your body and raise it until it reaches your chin. Lower the bar back down and repeat.

These exercises can be performed two to three times per week, with at least one day of rest in between sessions. It’s important to listen to your body and adjust the weights used to ensure proper form and avoid injury. Remember to always warm up before each workout and stretch afterwards to promote flexibility and prevent muscle imbalances. By incorporating these side delt exercises into your training routine, you can effectively enhance shoulder width and build broad, well-developed shoulders.

Exercise	Description
Dumbbell Lateral Raises	Raises performed with dumbbells to isolate and work the side delts.
Cable Lateral Raises	Raises performed with a cable machine to provide constant tension on the muscles.
Arnold Press	Shoulder press variation that targets the entire deltoid muscle, especially the side delts.
Incline Lateral Raises	Lateral raises performed on an incline bench to specifically target the side delts.
Bent-Over Lateral Raises	Lateral raises performed while bent over to target the rear delts and engage the side delts.
Upright Rows	Rows performed with a wider grip to engage the side delts along with the traps and front delts.

Dumbbell Lateral Raises

Dumbbell lateral raises are a great exercise for targeting your side delts and building broad shoulders. This exercise requires a pair of dumbbells and can be done at the gym or at home.

Exercise Technique

To perform dumbbell lateral raises, follow these steps:

1. Stand upright with your feet shoulder-width apart and a dumbbell in each hand, palms facing inwards.
2. Keep your back straight and engage your core muscles.
3. Start with your arms down by your sides.
4. While maintaining a slight bend in your elbows, lift the dumbbells out to the sides until they are parallel to the floor.
5. Pause for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
6. Repeat for the desired number of repetitions.

Tips and Recommendations

• Start with lighter weights and gradually increase the load as your strength improves.
• Aim for 3-4 sets of 8-12 reps for each workout session.
• Ensure that you maintain proper form throughout the exercise and avoid using momentum to lift the weights.
• Focus on feeling the burn in your side delts and avoid excessive swinging or lifting with your traps.
• It’s better to perform the exercise with slightly lighter weights and do more repetitions instead of using heavier weights and compromising your form.
• Don’t forget to warm up your shoulders before starting the exercise to prevent injuries.
• Include dumbbell lateral raises in your shoulder workout routine 2-3 times per week to give your side delts enough stimulus for growth.
• If you have been experiencing shoulder pain, reduce the weights or stop the exercise altogether until you have recovered.
• Remember to listen to your body and make decisions based on how you feel.

So, if you’re looking to build broader shoulders, include dumbbell lateral raises in your upcoming shoulder workouts. Secondly, make sure to check your form and technique to avoid any potential injuries or strain.

Cable Lateral Raises

Cable lateral raises are a great exercise to target your side deltoids and improve shoulder width. This exercise focuses on the connective tissues and muscles in your shoulders, helping to strengthen and tone them.

To perform cable lateral raises, start by setting up a cable machine with the handles at a height that allows for a full range of motion. Stand with your feet shoulder-width apart and grip the handles with an overhand grip. Keep your body straight and core engaged.

From this starting position, raise your arms out to the sides until they are parallel to the floor, forming a “T” shape with your body. Keep a slight bend in your elbows as you raise your arms, and focus on squeezing your side deltoids at the top of the movement.

Lower the handles back down to the starting position with control. Repeat for the desired number of reps.

Cable lateral raises can be quite difficult, so it’s important to choose a weight that challenges you but still allows for proper form. If you’re just starting out or recovering from an injury, you may want to start with lighter weights or perform the exercise at home using resistance bands.

When performing cable lateral raises, be mindful of your form and avoid using momentum to lift the weight. Keep your shoulders down and back, facing forward, and focus on maintaining stability through your hips and core. This will ensure that you’re targeting your side delts effectively.

It’s recommended to incorporate cable lateral raises into your shoulder workout routine at least once a week for hypertrophy and strength gains. Additionally, this exercise can be included in a superset or as part of a shoulder-focused training program.

Remember, the amount of weight you lift isn’t the only factor that determines the effectiveness of an exercise. Proper form, control, and mind-muscle connection all play a role in getting the most out of your workouts.

If you’re unsure about the amount of volume or frequency of training sessions that’s suitable for you, consider seeking guidance from a fitness professional or basing your program on tried-and-true recommendations from trusted sources. This way, you can ensure that your training plan is tailored to your specific needs and goals.

Bent-Over Dumbbell Raises

If you’re looking to enhance your shoulder width and strengthen your side delts, bent-over dumbbell raises are an excellent exercise choice. These raises specifically target the lateral head of the deltoids, which gives your shoulders a wider appearance.

To perform bent-over dumbbell raises, start by grabbing a pair of dumbbells. Stand upright with your feet shoulder-width apart and knees slightly bent. Hold the dumbbells in front of your thighs with your palms facing your body.

Next, bend forward at your waist while keeping your back straight. Your torso should be almost parallel to the floor. Let the dumbbells hang down in front of you, ensuring that your elbows are slightly bent.

From this bent-over position, start raising the dumbbells out to the sides, leading with your elbows. Keep a slight bend in your elbows throughout the movement. When you lift your arms, your palms should be facing the floor, and you should aim to bring the dumbbells up to shoulder height.

Once your arms are at shoulder height, hold the position for a brief moment to fully engage your side delts. Then, slowly lower the dumbbells back down to the starting position.

It’s important to isolate your side delts during this exercise, so avoid using your shoulders to help lift the weights. Instead, focus on engaging the side delts by consciously contracting them throughout the movement.

Bent-over dumbbell raises can be performed for moderate to high repetitions, typically around 8-12 reps per set. You can choose to use lighter weight and focus on higher reps or increase the weight for a challenge.

To further enhance the effectiveness of bent-over dumbbell raises, you can incorporate different variations. For example, you can try performing single-arm bent-over raises or seated bent-over raises. These variations target your side delts from different angles and can help add more variety to your shoulder training.

When it comes to training your side delts, you’ll need to pay attention to your form and ensure proper stability. This exercise can place stress on your lower back, so it’s essential to engage your core and maintain a stable position to prevent any potential injuries.

If you’re a beginner or have any concerns about your form or stability, it’s always a good idea to check with a qualified fitness professional before adding bent-over dumbbell raises to your routine.

Remember, variety is key in your shoulder workout, so make sure to incorporate other exercises that target different areas of your delts, such as overhead presses, lateral raises, and face pulls. By combining different exercises, you can ensure a well-rounded shoulder training routine that helps you achieve broad and strong shoulders.

Upright Rows

Upright rows are a great exercise for targeting the side deltoids and building broader shoulders. Instead of using dumbbells or a barbell, cables are an effective alternative that can provide a different range of motion and increase the muscle activation in the side delts.

To perform upright rows with cables, begin by grabbing the handles with a pronated grip – palms facing your body. Stand with your feet shoulder-width apart, knees slightly bent, and keep your core engaged. For an optimal range of motion, start with lighter weight and focus on pulling your elbows up and wide, aiming to bring them level with your shoulders. Make sure to maintain proper form and avoid using momentum or excessive leg involvement. If you feel that your legs are taking over the movement, consider using a lighter weight.

One of the key benefits of upright rows is their ability to target the side delts more directly compared to other exercises like lateral raises. Since the elbows are kept closer to the body during the movement, the side delts are activated in a different way, allowing you to expand the width of your shoulders.

Here’s an example of a workout using upright rows:

Upright Rows Exercise Details:

• Sets/Reps/Rest: 3 sets of 10-12 reps with 60-90 seconds rest between sets
• Weight: Use a moderate weight that challenges you but allows for proper form
• Frequency: Include upright rows in your shoulder workout once or twice a week

It’s important to note that upright rows can be fatiguing for some individuals, so if you experience any discomfort or pain during the exercise, please discontinue and consult with a fitness professional.

Shoulder Press

The Shoulder Press is one of the best exercises to target the side deltoids and enhance shoulder width. It can be performed with dumbbells, barbells, or machines, and is a staple in many shoulder workouts.

The Shoulder Press is an excellent compound movement that works not only the side delts but also the whole shoulder girdle, including the front and rear delts. By doing this exercise, you’ll not only have broad shoulders but also a stronger upper body.

There are several variations of the Shoulder Press, including the seated Shoulder Press, Arnold Press, standing Shoulder Press, and even the single-arm Shoulder Press. Each variation provides a slightly different stimulus to the muscles and can be rotated in your workout routine for maximum gains.

When performing the Shoulder Press, it’s essential to use proper form and posture to avoid injury and maximize muscle activation. Start with a weight that you can handle comfortably and gradually increase the load over time. Aim for 2-3 sets of 8-12 reps, with a rest period of 1-2 minutes between sets.

One key aspect of the Shoulder Press is the range of motion. Make sure to lower the weights until your elbows are at a 90-degree angle, then press them back up until your arms are fully extended, but avoid locking your elbows. This full range of motion will stress the side delts and stimulate muscle growth.

If you’re having trouble pressing the weights all the way up, you might need to reduce the load or work on your shoulder and triceps strength with other exercises such as push-ups or tricep dips.

It’s also worth mentioning that the Shoulder Press is a high-volume exercise, so be ready to do several sets and reps to overload the delts properly. If you’re used to lower volumes in your workouts, start slowly and gradually increase the amount over time to avoid overtraining and the risk of injury.

Remember to include the Shoulder Press in your weekly workout routine to target the side delts and enhance your shoulder width. By doing so, you’ll not only have broader shoulders but also a stronger upper body.

In conclusion, the Shoulder Press is one of the best exercises to broaden your shoulders and enhance shoulder width. It is an excellent choice to isolate the side delts and activate the muscles effectively. Include it in your routine, use proper form and load, and watch your shoulders grow.

Arnold Press

If you’re looking to work your side delts and improve shoulder width, the Arnold Press is a must-have exercise in your shoulder workout routine. Not only does it target your side deltoids, but it also activates the front deltoids, rear deltoids, and traps to provide a comprehensive shoulder workout.

Why Should You Begin with Arnold Press?

The Arnold Press is an excellent exercise for those who want to expand their side delts and add more width to their shoulders. It is named after bodybuilding legend Arnold Schwarzenegger, who popularized this move and used it to build his broad and impressive shoulders.

Performing the Arnold Press requires starting with the weights at shoulder height and palms facing your body. As you press the weights overhead, you rotate your wrists so that the palms face forward at the top of the movement. This rotation engages the side delts even more and puts them in the optimal position for growth.

How to Perform Arnold Press:

1. Begin by sitting on a flat bench with dumbbells in your hands, palms facing your body, and elbows bent. This is your starting position.
2. Press the dumbbells overhead and, at the same time, rotate your palms so that they face forward. This movement engages your side delts.
3. At the top of the movement, your arms should be fully extended overhead, and your palms should face forward.
4. Slowly reverse the movement by rotating your wrists back to the starting position while lowering the dumbbells.
5. Repeat for the recommended number of repetitions.

Tips and Recommendations:

Here are some tips and recommendations to help you get the most out of your Arnold Press:

• The Arnold Press is a compound movement that targets multiple muscles in the shoulders. Start with lighter weights to ensure proper form and technique.
• If you have difficulty maintaining proper form during the exercise, reduce the weight or perform the exercise seated rather than standing.
• Ensure that you’re not using momentum to lift the weights. The movement should be controlled and deliberate.
• Using a full range of motion is essential for targeting the side delts effectively. Make sure to lower the weights halfway down before pressing them back up.
• If you find it challenging to maintain proper form, consider performing the exercise with lighter dumbbells or trying a variation such as the single-arm Arnold Press.
• Include the Arnold Press in your shoulder workout routine at least once a week. You can perform it as a standalone exercise or as part of a superset or circuit with other shoulder exercises.
• Always remember to warm up your shoulder muscles before starting your workout to reduce the risk of injury. This can be done with some light cardio and dynamic stretches.
• Rest for 48 to 72 hours between shoulder workout sessions to give your muscles enough time to recover and grow.

The Arnold Press is an excellent move for anyone looking to develop broad and strong shoulders. By incorporating it into your workout routine and following the tips and recommendations mentioned above, you can effectively target your side delts and achieve the shoulder width you desire.

Plate Raises

Plate raises are a highly recommended exercise for developing the side delts and improving shoulder width. They can be done with a weight plate or even a dumbbell, making them accessible for at-home workouts.

To perform plate raises, start by grabbing a weight plate and standing with your feet shoulder-width apart. Hold the plate with both hands, palms facing down, and let it hang in front of your body. This is your starting position.

From here, raise the plate up in front of you to shoulder level, keeping your arms straight. Make sure to focus on using your side delts for the movement, rather than your arms or chest. Hold the plate at the top of the motion for a brief pause, then slowly lower it back down to the starting position.

For optimal results, it is recommended to perform plate raises for 3 sets of 10-12 reps, with a short rest period in between sets. If you are using dumbbells instead of a weight plate, the same recommendation applies.

Plate raises can also be incorporated into a full shoulder workout program. They can be done on their own or as part of a superset or rotation with other shoulder exercises. For example, you could try doing plate raises followed by lateral raises or military presses to further enhance shoulder development.

It is important to keep proper form during plate raises to avoid any potential injuries. Keep your core engaged, chest up, and shoulders pulled back and down throughout the exercise. If you feel any pain or discomfort, especially in your shoulders or upper back, take a break and make sure you have recovered fully before resuming the exercise.

Plate raises are a great exercise for targeting the side delts and improving shoulder stability and strength. They can be done with minimal equipment, making them a convenient option for at-home workouts. Give them a try and experience the benefits they have to offer!

FAQ

What are the recommended rest times between sets?

The recommended rest times between sets can vary depending on your fitness level and goals. However, a general guideline is to rest for 1-2 minutes between sets. This allows your muscles to recover before you perform the next set. If your goal is to build strength, you may need longer rest times of 2-3 minutes between sets.