The side delt is the middle part of the deltoid muscle of the shoulder. This muscle performs three actions: flexing the shoulder forward and moving the shoulder sideways away from the body in two planes of movement. When you raise your arms upward from against your sides or outwards when holding them in front of your body, you activate your side delts.
Free Weight Exercises
Barbells, dumbbells and kettlebells all work your side delts with the right exercises. When you raise your arms to the sides with dumbbell lateral raises or raise your arms up and out to the sides with barbell, kettlebell or dumbbell upright rows, you activate your side delts. Pressing a barbell or dumbbells straight over your head with a shoulder press also works your side delts.
To perform a behind-the-neck barbell press, sit down and hold a barbell across your upper back with your palms facing forward and elbows bent against your sides. Press your arms straight toward the ceiling.
Dumbbells and barbells have the advantage of allowing you to increase or decrease weight by as little as 1 lb., so you can make sure you do not overtrain.
Machine Exercises
Weight machines are also effective ways to target your side delts. They allow you to lift heavier weights because the machine is fixed into one possible movement; your stabilizer muscles don't have to work to do the exercise correctly. Examples of side deltoid exercises you can perform on a machine include an upright row and barbell machine upright row on a Smith machine, and an overhead press, lateral raise and bent-arm lateral raise on an overhead press machine.
To perform a barbell machine upright row, stand facing the barbell and use an overhand grip to hold the bar with your hands shoulder-width apart and your arms straight. Pull the bar up to shoulder level as you bend your elbows out to the sides. The machine holds the barbell in place as you lift it, so it can only move up and down along a track.
Resistance Cable Exercises
Resistance cables are inexpensive and portable, but unlike machines, you cannot incrementally increase resistance. Cables come in different weights from light to heavy, but the differences in amounts are greater than the increments on weight machines or between free weights. Examples of side delt exercises with cables are upright rows, lateral raises, overhead presses and diagonal flexion.
Stand on the center of the band to anchor it in place to perform all these exercises, using the motion described in the name. For example, stand on the band with your arms straight against your outer thighs and then raise them straight upward to shoulder level to perform a lateral raise. Your palms begin facing your thighs and end facing the floor.
Isometric Exercises
Isometric exercises help maintain muscular strength. They work your muscles without moving the affected joint. These exercises target any muscle in the body, including the side deltoids, with a pushing or pulling motion.
Perform an isometric lateral raise or bent-arm lateral raise using a wall or your other arm as resistance. For example, with your side to a wall with your arms straight at your side, and press your arm closest to the wall upward. The wall resists your lateral raise motion so that your side delt contracts but your shoulder joint is static.
References
- ExRx.net: Deltoid (Lateral)
- ExRx.net: Shoulders
- "Thera-Band Resistance Band & Tubing Instruction Manual, vol. 4"; The Hygenic Corporation; 2006
- Ohio State Medical Center; Isometric Shoulder Exercises; 2003
- MayoClinic.com; What are Isometric Exercises, and are They a Good Way to Build Strength; Edward R. Laskowski, M.D.; December 2009
- Bodybuilding.com; The Secrets to Humongous Deltoids; Jeff Everson, Ph.D.
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