13 Best Side Delts Exercises (Broaden Your Shoulders Fast)

Here are my 13 favorite shoulder exercises that specifically target the lateral deltoids.

1. Dumbbell Lateral Raises (3 sets of 8–10 reps)

The dumbbell lateral raise should be your go-to exercise for bigger side delts.

Here's how you do this exercise with good form:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Lift the dumbbells up to each side with your arms straight.
3. Once you reach shoulder height, slowly lower them down again to the starting point.
4. Repeat for reps.

This is my favorite variation of standard bent-over dumbbell rows.

Here's how you do this exercise with good form:

1. Start with a dumbbell in one hand and your stance shoulder-width apart.
2. Slowly pull the dumbbell up into your armpit and hold it for a second.
3. Then, lower the dumbbell back down again.
4. Repeat for reps and switch arms.

Named after the most famous bodybuilder of all time, the seated Arnold press is another favorite of mine.

Here's how you do this exercise with good form:

1. Sit at the end of a bench with a dumbbell in each hand.
2. Lift the dumbbell up into the top position of a bicep curl and the palms facing you.
3. Push the weights straight up above your head while rotating your arms so your palms are facing away from you.
4. Slowly lower the dumbbells down again to the starting point.
5. Repeat for reps.

This is an easier version of the behind-the-head press and a go-to for many of my powerlifting clients.

Here's how you do this exercise with good form:

1. Start with the barbell under your chin, slightly resting on your pecs.
2. Hold the bar with your palms facing away from you.
3. Lift your chin up and push the bar up over your head until your arms are fully extended.
4. Slowly lower it back down to the starting point.
5. Repeat for reps.

Some people, myself included at times, prefer working with a cable machine to free weights. For such people, I highly recommend the one-arm cable raise.

Here's how you do this exercise with good form:

1. Set up the cable machine so that there is very little slack and with the cable mechanism at the bottom.
2. Stand sideways to the machine and hold onto the grip with a bit of tension already on it.
3. Start the cable lateral raises with slow movement until you reach the height of your shoulder.
4. Slowly lower your arm down, and repeat for reps.

Also Read: Best Cable Rear Delt Exercises

You’ll either need exercise bands or a cable machine to do these.

Here's how you do this exercise with good form:

1. Your starting position is with the handles face-height and straight in front of you.
2. Make sure your arms are fully stretched out with palms facing down and a bit of tension on the bands or cable.
3. Pull the handles towards your face with the hold position of a handle next to each ear.
4. Slowly let the tension release from your shoulder blades back to the starting point.
5. Repeat for reps.

This is a modified version of the standard incline bench press.

Here's how you do this exercise with good form:

1. Set up your bench with the backrest at a 45-degree angle.
2. Lean back with a dumbbell in each hand and raise them to shoulder height.
3. Bend your elbows slightly so that your arms and head form a W shape.
4. Raise the dumbbells above your head and then slowly lower them down.
5. Repeat for reps.

The lateral deltoids are predominantly responsible for shoulder abduction [2]. This means that it’s critical to allow you to raise your arm sideways, front and back, and rotate it around the shoulder joint.

While the front, lateral, and rear delts work together for these arm movements, the lateral ones tend to be engaged the most when you lift your arm straight up to the side and above your head.

I've found that stretching your delts after a workout or whenever your muscles are warm can benefit your shoulder mobility.

You can do this as part of a warm-up or cool-down routine, but I like to do a full-body stretching routine on my rest days.

Here are some examples.

• Dynamic bear hugs: Stand up straight with your arms stretched out to the side. Then bring each arm across your chest as if you’re giving someone a bear hug, and then go back to the starting point.