Anatomy
The lateral head of the deltoid begins on the acromion of the shoulder blade and attaches to the outer upper arm bone. Its fibres run up and down, so it is best loaded when the arm moves out to the side against resistance.
Function
Shoulder abduction — raising the arm out to the side
Min Sets/Week
8
Optimal Range
8–16
Max Sets/Week
16
Best Side Delts Exercises
Dumbbell Lateral Raise
Beginner Isolation 3–4 × 12–20
Cable Lateral Raise
Beginner Isolation 3 × 12–20
Lateral Raise Machine
Beginner Isolation 3 × 12–20
Seated Cable Lateral Raise
Beginner Isolation 3 × 12–20
Compound Exercises
Isolation Exercises
Training Tips
- Lead with the elbows and keep your wrists roughly level with them.
- Use controlled reps with light-to-moderate weight; swinging shifts work to other muscles.
- Cables and machines keep tension on the side delts at the bottom of the rep, where dumbbells go slack.
Where side delts fits in a workout split
You can train side delts in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train side delts?
Most people benefit from training side delts 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for side delts?
8–16 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for side delts?
The best exercise depends on your equipment and goals. For overall development, lateral raise is typically one of the most effective choices.