Side Deltoid / Lateral Deltoid Exercises

The side deltoids (also known as the middle deltoids) or, as their scientific designation declares, the lateral deltoids, are located as one would guess, on the side of the shoulder when standing relaxed. The lateral deltoids are one of three muscle locations within the overall deltoid muscle.

Due to their proximity to the other deltoid muscles, side deltoid exercises are used in nearly all shoulder exercises, even if to a small degree.

A list of side deltoid / lateral deltoid exercises:

Arnold Presses (Dumbbell)

Arnold presses are a fundamental strength and mass building exercise that place focus on the front and middle deltoids. In addition, front presses engage the stabilizer muscles.

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Front Arm Raises (Cable)

Making use of the of the cable machine, front arm raises are a great way to hit the anterior and lateral deltoids while maintaining strict focus throughout the lifting motion.

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Front Arm Raises (Dumbbell)

Dumbbell front arm raises are a fine way to target the front deltoids, as well as the middle deltoids, and, very slightly, the rear deltoids.

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Lateral Raises (Dumbbell)

Using a pair of dumbbells, lateral raises focus directly on the lateral deltoids while creating a highly intense muscle burn during the lift. Lateral raises are a great combo exercise with front arm raises.

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Lying Side Laterals

A nearly forgotten exercise, lying side laterals are performed on a flat bench allowing the individual to target the lateral and posterior deltoids.

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Military Press (Barbell)

An excellent strength and mass builder, military (barbell) presses place focus mostly on the front and middle deltoids. They are similar to (dumbbell) military presses, though they are generally more stable and can often be done with more net weight than with dumbbells.

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Military Press (Dumbbell)

Military (dumbbell) presses are similar to (barbell) back presses, however they require more help from stabilizer muscles and focus more on the middle deltoids. Military dumbbell presses, also knows as seated presses, are a fundamental strength and mass building exercise.

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One-Arm Side Cable Laterals

Involving the exact same setup as front arm raises (cable), one-arm side cable laterals merely shift the body position and focus to directly target the lateral deltoid.

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Rear Military Press (Barbell)

Rear military presses are a fundamental strength and mass building exercise that place focus on the middle and rear deltoids.

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Reverse Overhead Laterals (Dumbbell)

A rarely performed exercise that uses a pair of dumbbells, reverse overhead laterals target the lateral deltoids by extending the arms out from the body then arching upward above the head.

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Upright Rows (Barbell)

Upright rows are a classic exercise that primarily works the shoulder and upper back muscles.

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Upright Rows (Cable)

Upright rows are a classic exercise that primarily work the shoulder and upper back muscles.

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