Metal Strength

Side delts

Lateral shoulder cap work from raises and upright pulls.

Push171 Exercises

Exercises that train the Side delts

How to train it

Train the Side delts with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Side delts FAQ

What are the best exercises for the Side delts?

Arms Lateral Raise and Rotation Up, Band Incline Y Raise, Band Seated Lateral Raise and Band Y Raise are among the most effective side delts exercises. Pair a heavy compound movement with one or two assistance exercises to train the side delts through its full range.

How often should you train the Side delts?

Training the side delts two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding side delts sessions so the muscle can recover and grow.

Related muscles

Chest

Pecs for flat, incline, decline and fly patterns.

Front delts

Anterior shoulder work from overhead and incline press patterns.