The Best Side Delt Workout

[01dragonslayer]

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, the best way to develop any muscle, including the side delts, is to train it in different ways, from different directions, and at different angles.

Here’s a side delt workout that does just that:

• Standing Overhead Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Arnold Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Dumbbell Side Lateral Raise: 3 sets of 6-to-8 reps with 2-to-3 min rest
• Machine Reverse Fly: 3 sets of 6-to-8 reps with 2-to-3 min rest

 

[MindlessWork]

Those 3 are great exercises for side delt. Love ‘em!

 

[greco]

the best way to develop any muscle, including the side delts, is to train it in different ways, from different directions, and at different angles.

This is my biggest flaw in training. I get in ruts, and forget to mix it up. I really have to remember and do this more often. Every-time I do remember, I'm shocked at how effective it is to just change the routine. Then I forget again

 

[MindlessWork]

This is my biggest flaw in training. I get in ruts, and forget to mix it up. I really have to remember and do this more often. Every-time I do remember, I'm shocked at how effective it is to just change the routine. Then I forget again

You getting old bro

 

[greco]

You getting old bro

I like that you used the word "getting," as opposed to my wife and kid who use, "got."

 

[01dragonslayer]

This is my biggest flaw in training. I get in ruts, and forget to mix it up. I really have to remember and do this more often. Every-time I do remember, I'm shocked at how effective it is to just change the routine. Then I forget again

.....this referred to as 'Muscle Confusion' and it works great for continued growth.

 

[Doug 64]

.....this referred to as 'Muscle Confusion' and it works great for continued growth.

I love it! This is one of the few places my overt confusion would go unnoticed

 

[OlePhart]

I would incorporate upright rows as well.

 

[zionoir626]

Mid Delts are the most under worked muscles in my opinion..
One must find what routine works for them to incorporate mids more..!!
Z...

 

[Meetketchup]

Lateral Raises and Upright Rows. Boom.

 

[rawbuilt]

reverse fly does not hit side delt lol

 

[zionoir626]

I would incorporate upright rows as well.

That was a major factor in my neck nerve damage..that and being stupid with the weight..
I used to love behind the neck over head presses on the Smith Machine..Can't do that either..
Z...

 

[Buck_242]

I like to add the incline side-lying raise.

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[MindlessWork]

I like to add the incline side-lying raise.

​

Now that's an interesting exercise and will try it next shoulder day. Great to learn something new and hopefully my delts will thank me for it!

 

[MindlessWork]

That was a major factor in my neck nerve damage..that and being stupid with the weight..
I used to love behind the neck over head presses on the Smith Machine..Can't do that either..
Z...

I don't go really heavy either with the cable upright rows as I have a slightly displaced old fracture in my neck, just as many reps as I can with like 30lbs at most set.

 

[OlePhart]

I suggested upright rows but I have to admit that these days I don't go heavy with them. I blew out my left elbow getting too gung ho years ago.

 

[Augustine5I]

Even just changing up the rep range alters intensity going lower or higher then you’re used to going.

Lateral raises… switch up life fitness machine with dumbells with cables.

 

[ruffus]

I tend to gravitate to exercises that don't cause sharp pains in my shoulders. Which limits things as i get older i find.

 

[Draig]

I tend to gravitate to exercises that don't cause sharp pains in my shoulders. Which limits things as i get older i find.

Same.

I am biased towards cable laterals for my shoulder work.

 

[MBW212]

I need to start mixing my workouts up more, I try but there only so many ways to mix it up

 

[Astro95]

.....this referred to as 'Muscle Confusion' and it works great for continued growth.

Exactly why on leg day, I hit chest. Poor pecs never even saw it coming

 

[OlePhart]

Exactly why on leg day, I hit chest. Poor pecs never even saw it coming

Yeah I bet... Wish it was that easy!

 

[chadmack]

That was a major factor in my neck nerve damage..that and being stupid with the weight..
I used to love behind the neck over head presses on the Smith Machine..Can't do that either..
Z...

I still do behind the neck occasionally at 49yrs old but I do them at the end of shoulder workout so I am good & fatigued so I can give Max effort with minimum weight.

 

[JaceyFlowers]

Thanks for sharing this comprehensive side delt workout, 01dragonslayer. It's clear that a well-rounded approach is essential for muscle development, and your routine reflects that perfectly.Incorporating exercises like the Standing Overhead Press, Arnold Press, Dumbbell Side Lateral Raise, and Machine Reverse Fly covers a range of angles and movements to target the side delts effectively. This diversity in your workout can lead to great results.For more insights into optimizing your workouts and overall fitness, the Lift Manual is a fantastic resource. They provide detailed guidance on exercise techniques and routines, which can complement your already impressive regimen.

 

[Thechemicals]

Pretty certain the arnold press is Hollywood fluff. There are entire articles about it kinda being a joke.

 

[YourMuscleShop]

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, the best way to develop any muscle, including the side delts, is to train it in different ways, from different directions, and at different angles.

Here’s a side delt workout that does just that:

• Standing Overhead Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Arnold Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Dumbbell Side Lateral Raise: 3 sets of 6-to-8 reps with 2-to-3 min rest
• Machine Reverse Fly: 3 sets of 6-to-8 reps with 2-to-3 min rest

This side delt workout routine you've shared seems well-structured and targets the side delts effectively by incorporating different exercises and rep ranges. The variation in movements and angles helps in thoroughly engaging the muscles for optimal development.

Libby

 

[Meetketchup]

I hate seeing guys overhead pressing non stop and doing NO lateral raises, upright rows, etc. wondering why their medial delts suck.

Overhead pressing = front delts for f's sake! lol

 

[Bolan]

Anyone remember face pulls? Try em seated.
A staple for my rear delts.
Side delts I find behind the back on the low pully lateral raises really smoke em.
Front delts....meh I'll do some front lateral raises but they get used on Chest day also so no need to pound the fronts,

 

[chadmack]

Anyone remember face pulls? Try em seated.
A staple for my rear delts.
Side delts I find behind the back on the low pully lateral raises really smoke em.
Front delts....meh I'll do some front lateral raises but they get used on Chest day also so no need to pound the fronts,

yes! behind the back cable lateral raises r .
I do in front, between legs, & behind back.
all the different angles gives a wide full side delt

 

[chadmack]

Anyone remember face pulls? Try em seated.
A staple for my rear delts.
Side delts I find behind the back on the low pully lateral raises really smoke em.
Front delts....meh I'll do some front lateral raises but they get used on Chest day also so no need to pound the fronts,

yes! behind the back cable lateral raises r .
I do in front, between legs, & behind back.
all the different angles gives a wide full sidedelt