Browsing: Side deltoid
In this category you will find detailed descriptions of all major exercises that focus on your lateral (side) deltoid muscles.
There really are only two main side deltoid exercises (movements) you’ll need to include in your routine: (1) lateral raises, and (2) upright rows.
Everything else (as you can see from the exercises in this category) are just variations created by using different types of equipment (barbell, dumbbells, cables, machines).
Although dumbbells are classic exercise equipment, they are unfortunately not the best choice for lateral raises. We strongly recommend using machines over dumbbells to perform lateral raises. Therefore, machine lateral raise should be your new exercise of the first choice if you goal is to increase the size of your lateral deltoid heads (those on the sides of you).
Your next best choice for lateral raises involves using a low cable pulley. The ideal scenario is to have a pulley where you can adjust the height. In this case, put the pulley a little above your knee so that the resistance provided by the cable comes well within the shoulder’s pulling axis. When the pulley is close to the ground, the resistance does not come from the side, which reduces the work of the deltoid.
Finally, we recommend skipping upright rows. They can easily cause severe shoulder impingement and wrist pain (or stiffness) in many people. Machine and cable lateral raises will be more than enough to stimulate muscle growth in this section (head) of the deltoid muscle.
Keep in mind that lateral deltoids are also heavily involved in pressing shoulder exercises (such as dumbbell or barbell shoulder presses) especially if you perform them with the elbows out to the side.
One-arm leaning dumbbell lateral raise is a variation of the dumbbell lateral raise that provides…
Incline Side-Lying Dumbbell Lateral Raise (Incline Side Laterals) Incline side-lying dumbbell lateral raise is a…
Smith-Machine Upright Row The upright row can be performed using a barbell, dumbbells, a Smith…
Upright Barbell Row Exercise Guide While one of the best side shoulder and trapezius exercises,…
Upright Pulley Row Using a low cable pulley for the upright row (instead of dumbbells…
Dumbbell Upright Row Exercise Guide Dumbbell upright row is almost the same as the basic…
Two-Arm Cable Lateral Raise Exercise Guide In this article you will learn how to perform…
One-Arm Cable Lateral Raise Cable side deltoid raise is a great weight-training exercise that works…
Weight-Training Exercises: Seated Dumbbell Lateral Raise Seated dumbbell lateral raise is a good weight-training exercise…
Machine Lateral (Side) Raises Machine lateral raise effectively isolates and stimulates the lateral head of…