It is interesting to know that the group of muscles which form your shoulders can be categorised into three main muscles – front deltoids, middle/lateral/side deltoids and, rear deltoids. This article primarily focuses on the deltoid muscle workouts. Most importantly, these lateral deltoids play a big part in shoulder abduction. Moreover, side delts of great form give your shoulders a sizeable look as well.
6 Lateral Deltoid Workout to Build Up Strong Side Delts.
The following inventory on 6 lateral deltoid workout has been thoroughly prepared to help you develop stronger and better looking side delts.
However, if you wish to improve the health and performance of your shoulders, don’t hesitate to put emphasis on strength, endurance, and mobility of shoulders. Before attempting the following exercises, try out a functional warm up as well.
1. Side Plank With Lateral Raise.
Side plank is itself responsible for your lateral deltoids. With the addition of a lateral raise on the other arm, you are helping both your lateral deltoids work at the same time. Though both of them work in a different way, they still work simultaneously. One comes into action through the lateral raise and the other one works to support your body weight. Does this deltoid workout hit your lateral delts only? No. It hits your core as well.
As a suggestion, you can carry out this exercise with 12-15 reps on each side. Moreover, check that the planking support, i.e., your bottom arm is aligned straight underneath you.
2. Seated Arnold Press.
It isn’t just for your lateral deltoids. This exercise is counted among the best lateral deltoid exercises which hits your anterior deltoids as well. The primary focus of this workout is on your outer delts. At any rate, you must be aware of any exercise which has ‘Arnold’ in its name, as the exercise will not for beginners. The number of suggested reps for this exercise is about 10 to 12.
Before starting with the exercise, set the bench at an angle which is just over 90 degrees. There is no need to sit completely upright or in an incline position for this exercise.
3. Barbell Upright Row.
Barbell upright row is among few deltoid workouts which can also be carried out with a narrow grip in order to target the traps. However, for this version, you need to take a wider grip in order to target the middle deltoid muscle.It is advisable to perform this workout in 8-12 reps.
To perform this deltoid workout, stand with your feet apart (shoulder width). Now, with an overhand grip, hold a barbell at your front. Your hands should be apart by just a bit more than your shoulder width. You need to send your elbows out wide, and start lifting the barbell in the upward direction. Remember, to keep the barbell close to your body.
When your hands become parallel to the floor, you have hit the top of this movement. Hold this position for a moment and then, start lowering the barbell to the starting position.
4. Dumbbell Lateral Raises.
It is a classic one. When it comes to promising isolation exercises, the dumbbell lateral raise is the greatest one which helps you strengthen your lateral deltoids and also keep them in excellent shape.
Perform this exercise in 10-15 reps.
Here is a pro tip. Your breathing plays an important role in this exercise. When you raise your arms, exhale and when you lower them.
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5. Single-Arm Leaning Away Lateral Raise.
How are these Shoulder workouts any different from the other ones in the lot? Well, single-arm leaning away lateral raise is really helpful in isolating your deltoid. As a matter of fact, even your core cannot work in this position. As a suggestion, you can perform this deltoid workout in 8-12 reps on each side.
Moreover, in this workout, you should try to lift the dumbbell as far away from your body as you can. By doing so, you can let your lateral delts to work instead of your traps.
6. Cable Machine Y Raise.
For this exercise, you need a double-sided cable machine. Don’t be worried about taking up both the sides of it because it will be worth your sweaty efforts.
Carry out this exercise in 10-12 reps.
The sole purpose of the above inventory is to inform you about a handful of best shoulder exercises. Have a look at the following workout which includes the lateral deltoid exercises mentioned above.
Superior Deltoid Workout with 2 Giant Supersets.
1st Superset.
- Seated Arnold Press [12]
- Dumbbell Lateral Raises [10]
- Barbell High Row [8]
At the end of this superset, rest for 90 seconds and repeat for 3 more times.
2nd Superset
- Side Plank with Lateral Raise [12]
- Cable Machine Y Raise [10]
- Leaning Away Lateral Raise [8]
At the end of this superset, rest for 90 seconds and repeat for 3 more times.
At any rate, shoulder muscles are sensitive. It is important to perform a deltoid workout under the able guidance of a professional trainer.
5 Best Rear Delt Exercises to Increase the Strength to your Posterior Deltoids.
1. Single Arm Bent Over Rows.
Perform 3 sets with 10-12 reps on each side.
2. Standing Bent Over Lateral Raises.
Perform 2-3 sets with 10 -12 reps. Use weights that are light enough to help you perform the exercise conveniently.
3. Cable Machine High Pull with Ropes
Use weights light enough to help you perform 2-3 sets of this exercise with 10-12 reps in each set.
4. Rear Deltoid Machine.
Carry out 10-12 reps of this exercise.
5. Assisted Pull Ups.
In the beginning, perform 6-8 reps. As days go by, improve to 10-12 reps with further practice. The above list of rear delt exercises has been thoroughly framed to help your rear delts grow stronger.
5 Mistakes in Shoulder Training Exercises People Commit Frequently
- Putting greater emphasis on front deltoids
- Stressing less on rear deltoids
- Getting too fast and furious
- Having an improper form
- Absence of variety in exercises
What Lessons Are Learnt From The Mistakes Committed In Deltoid Workout?
To avoid the repetition of a mistake, it is necessary to learn a lesson from the mistake committed.
- Work your middle deltoids more than your front deltoids.
- After your back, train your rear deltoids. It isn’t wise to leave the rear delts to work at the end of your shoulder routine.
- To eliminate momentum from your lifts, it is advisable to sit down as well as slow down.
- Avoid cheating, by hook or by crook.
- Add a tinge of variety to your shoulder exercises. After all, variety in exercises is the key to an effective workout.
Final Thoughts
Shoulder muscles are quite sensitive. Therefore, it is high time people have looked over common blunders they commit in their deltoid workout and tackle them effectively. This entire article is based on such lateral deltoid exercises which aren’t just popular but are also capable enough to help you have the best results from your workout. For any queries, don’t hesitate to contact me through the comment section.