Exercises to build shoulder width, shape and definition
Side delts exercises
Side delts, also known as lateral deltoids are key to creating broad, balanced shoulders. Well-developed side delts give your upper body a wider appearance and contribute to a more aesthetic V-taper. This overview highlights the best side delt exercises, why they matter for balanced shoulder development, and how you can train them using different equipment, even at home.
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Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Standing Military Press
The Barbell Standing Military Press builds overhead pressing strength by moving a barbell from shoulder height to lockout while standing.
Barbell Upright Row
The Barbell Upright Row is a compound lift that builds shoulder and upper-back strength by pulling a barbell vertically along the body.
Battling Ropes
The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.
Cable Lateral Raise
The Cable Lateral Raise builds shoulder width with constant tension, helping you control the lift and keep stress where it belongs.
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Cable Leaning Lateral Raise
The Cable Leaning Lateral Raise increases shoulder tension through a longer range, helping you build control and width with lighter loads.
Cable One Arm Lateral Raise
The Cable One Arm Lateral Raise keeps steady tension on the shoulder, helping you build control, balance, and clean side-delt strength.
Dumbbell Arnold Press
The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise lifts the arms out to the sides to build shoulder width and control with simple, focused movement.
Dumbbell Standing Alternate Raise
The Dumbbell Standing Alternate Raise lifts one arm at a time to build shoulder control, balance and steady strength.
Dumbbell Upright Row
The Dumbbell Upright Row builds shoulder and upper-back strength by lifting the weights close to the body in a controlled motion.
Jumping Jack
The Jumping Jack is a classic full-body cardio exercise that quickly elevates your heart rate and activates multiple muscle groups at once.
Kettlebell Arnold Press
The Kettlebell Arnold Press combines a rotating press with an offset load to build shoulder strength, control, and coordination.
Kettlebell Upright Row
The Kettlebell Upright Row targets the shoulders and upper back, combining controlled pulling with upright posture for upper-body strength.
Lever Lateral Raise
The Lever Lateral Raise uses a guided machine path to build shoulder width with steady tension and controlled movement.
Lever Lateral Wide Pulldown
The Lever Lateral Wide Pulldown is a machine-based pulling exercise designed to build upper-back width with a wide, stable movement path.
Resistance Band Overhead Shoulder Press
The Resistance Band Overhead Shoulder Press builds shoulder strength using elastic tension for smooth, joint-friendly pressing.
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press builds shoulder strength and size while improving pressing stability and control in a seated position.
Standing Dumbbell Shoulder Press
The SStanding Dumbbell Shoulder Press builds shoulder and arm strength while training balance and control in an upright position.
Improve shoulder width, symmetry and lateral strength
Training goals for side delt development
Training the side delts helps you build a wider frame, supports pressing movements, and adds to your shoulder's overall aesthetic. Unlike the front delts, which get a lot of indirect work from pushing exercises, side delts require dedicated isolation to fully develop. Strengthening this muscle improves arm abduction (raising the arm to the side), enhances symmetry, and reduces injury risk by supporting the shoulder joint from different angles.
Isolate the lateral delts with controlled, moderate-weight movements
Best side delt exercises for width and control
Lateral raises with dumbbells, cables, or resistance bands are the go-to exercises for targeting the side delts. Upright rows and machine lateral raises are also effective, especially when performed with strict form. Cable variations allow for constant tension, while leaning dumbbell raises increase the range of motion. Since side delts respond best to moderate weight and high control, focus on clean execution and slow, deliberate movement.
Target side delts with free weights, cables, or no equipment at all
Equipment options for side delt training
You don’t need a full gym setup to train side delts. Dumbbells are the most common tool, but resistance bands, cables, and even light household items can be used for lateral raises. Cables provide smoother resistance and allow for varied angles, while machines offer guided control. At home, light objects paired with slow tempo and pauses can still challenge your side delts effectively.
Include side delts in shoulder days or push-focused routines
Training plans featuring side delt exercises
Side delts should be trained 1–2 times per week, ideally during shoulder sessions or push-focused training days. Because they don’t get much activation during typical compound lifts, side delt isolation work is essential for full shoulder balance. Add lateral raises after pressing movements or dedicate a few focused sets within your upper-body workouts. The app helps you create a personalized training plan that aligns with your goals: whether that’s building muscle, gaining strength, or improving balance. It also includes the right exercises based on your experience and available equipment.
Frequently asked questions about side delt exercises
Lateral raises are the most effective side delt exercises, whether performed with dumbbells, cables, or machines. These movements isolate the side delts and help build width and definition. Upright rows and leaning lateral raises also add variety and intensity.
No, side delts respond better to moderate weights and strict form. Using too much weight often shifts the tension away from the target muscle and increases injury risk. Focus on slow, controlled movements and a strong mind-muscle connection.
Yes. Using resistance bands, water bottles, or even light bags, you can perform lateral raises at home. The key is to control the movement and increase difficulty through tempo, pauses, or higher reps. Resistance bands are particularly effective for maintaining tension.
You can train side delts 1–2 times per week depending on your split. Since they’re a smaller muscle group, they recover relatively quickly. Spreading the volume across multiple sessions allows for better stimulation without overtraining.
Side delts often get overlooked in favor of compound lifts that mostly target the front delts. Without dedicated isolation work, they can lag behind. Growth also requires proper form, progressive overload, and consistent training volume — especially with moderate weights and higher reps that maximize time under tension.
Integrate side delt exercises into full-body and split routines
