The deltoids give your shoulders a rounded look and consist of three parts -- the posterior, medial and anterior head. The medial portion is often referred to as the side delt because it is on the side of the shoulder. Exercises that involve lateral and upward movement of the upper arms fire the side delts the most. These exercises require specific fitness equipment.
Military Press
The military press works the side and anterior delts with the use of a barbell. Begin in a standing position with your feet about shoulder-width apart and hold the bar at upper-chest height with a shoulder-width, overhand grip. Keeping your abs tight and back straight, push the bar above your head until your arms are fully extended. Slowly lower the bar back down and repeat. You also have the option of doing this exercise from a seated position and with dumbbells.
Arnold Press
The Arnold press is a dumbbell exercise that works the anterior and side delts, as well as the large trapezius muscle that runs across the collar bones. Sit on a weight bench or workout chair and hold the dumbbells an inch apart in front of your body with your elbows bent and palms facing your upper chest. Keeping your abs tight, push the weights around in an outward arcing motion above your head and toward each other. As you do this, twist your wrists so your palms face forward. Stop when the weights are an inch apart and your arms are fully extended. Slowly lower the weights back down to the starting position and repeat.
Lateral Raises
Lateral raises place most of the emphasis on the side delts and they require dumbbells. Stand with your feet together and hold dumbbells in front of your thighs with your palms facing each other. Keeping a slight bend in your elbows, raise the weights out to your sides until your arms are parallel to the floor. Hold this position for a second, slowly lower the weights to the starting position and repeat. A front raise, which is performed by lifting the weights straight up in front of your body, targets the lateral delts as well.
Upright Rows
Upright rows work the side delts and traps. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with your hands about 10 inches apart and palms facing your body. Steadily raise the bar in front of your body while keeping your elbows higher than your forearms. Try to get the bar to at least chest height and hold for a second. Slowly lower the bar and repeat. For a variation, perform these with a wide grip. You also have the option of using dumbbells instead of a barbell.
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