Skip to main content
All Shoulder exercises

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.

Read more

Focus on

Shoulder exercises workouts

Pick your equipment

Barbell Clean And Jerk

Barbell Clean And Jerk

Strength exercises
Crossfit exercises
Powerlifting exercises
+1
Barbell
Barbell Standing Military Press

Barbell Standing Military Press

Strength exercises
Powerlifting exercises
Bodybuilding exercises
Barbell
Barbell Upright Row

Barbell Upright Row

Strength exercises
Bodybuilding exercises
HIIT exercises
Barbell
Battling Ropes

Battling Ropes

Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Other
Cable Lateral Raise

Cable Lateral Raise

Strength exercises
Bodybuilding exercises
Cable
Cable Leaning Lateral Raise

Cable Leaning Lateral Raise

Strength exercises
Bodybuilding exercises
Cable
Cable One Arm Lateral Raise

Cable One Arm Lateral Raise

Strength exercises
Bodybuilding exercises
Cable
Dumbbell Arnold Press

Dumbbell Arnold Press

Strength exercises
Bodybuilding exercises
HIIT exercises
Dumbbell
Dumbbell Lateral Raise

Dumbbell Lateral Raise

Strength exercises
Bodybuilding exercises
Warm-up exercises
Dumbbell
Dumbbell Standing Alternate Raise

Dumbbell Standing Alternate Raise

Strength exercises
Bodybuilding exercises
HIIT exercises
Dumbbell
Dumbbell Upright Row

Dumbbell Upright Row

Strength exercises
Bodybuilding exercises
HIIT exercises
Dumbbell
Jumping Jack

Jumping Jack

Cardio exercises
Endurance exercises
HIIT exercises
Warm-up exercises
+1
Bodyweight
Kettlebell Arnold Press

Kettlebell Arnold Press

Strength exercises
Bodybuilding exercises
HIIT exercises
Kettlebell
Kettlebell Upright Row

Kettlebell Upright Row

Strength exercises
Bodybuilding exercises
HIIT exercises
Kettlebell
Lever Lateral Raise

Lever Lateral Raise

Strength exercises
Bodybuilding exercises
Machine
Lever Lateral Wide Pulldown

Lever Lateral Wide Pulldown

Strength exercises
Bodybuilding exercises
Machine
Resistance Band Overhead Shoulder Press

Resistance Band Overhead Shoulder Press

Strength exercises
Bodybuilding exercises
HIIT exercises
Resistance Band
Seated Dumbell Shoulder Press

Seated Dumbell Shoulder Press

Strength exercises
Bodybuilding exercises
Powerlifting exercises
Dumbbell
Standing Dumbbell Shoulder Press

Standing Dumbbell Shoulder Press

Strength exercises
Bodybuilding exercises
HIIT exercises
Dumbbell

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 shoulder balance. Add lateral raises after pressing movements or dedicate a few focused sets within your upper-body split. 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

What are the best 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.

Should I use heavy weights for side delt training?

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.

Can I train side delts at home?

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.

How often should I train side delts?

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.

Why are my side delts not growing?

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.