Side Deltoid Exercises

What is Delt?

Delt muscle is the muscle which forms the rounded contour of the shoulder and it has 3 varied sets of fibers. The anterior deltoid is known as front delts for short. The lateral fibers come out from the surface of the acromion process of the scapula.

The side deltoids are also called middle deltoids. The lateral deltoids are on the shoulder’s side. The lateral deltoids are one of three muscle locations in the deltoid muscle.

Side Deltoid Exercises

The side deltoid exercises are used in all the shoulder exercises to a small degree. The lateral deltoids are on the top of the shoulders between anterior and posterior deltoids. This muscle helps in an internal and external rotation. It is the muscle that provides the shoulder rounded looks that several people find nice and want to accomplish.

Smith Machine Press

Many of the gyms have got a Smith Machine. It is a barbell attached to a support unit to control the weight. The barbell moves in a fixed manner. You can sit on a bench with vertical back support. You may adjust the barbell when it is positioned above the level of the shoulders. You have to hold the barbell in your hands broader than the shoulder width apart with palms facing forward. You have to then press the bar overhead and lower it back down. This exercise targets the lateral deltoids and enables you to lift a heavy weight as the machine will assist you in controlling the bar.

Arnold Press

This includes a slight shoulder rotation to exercise the whole deltoid muscle but the lateral deltoid. You may sit on a bench with vertical back support. You may hold a 10 to 20 pounds dumbbell in each hand. You may press the dumbbells overhead with palms facing forward. You have to rotate your arms so when the dumbbells get to your chest level, your palms will face your body. You have to keep your elbows close to your sides. You need to press the dumbbells back up and rotate your arms as the weights move upward, finishing the arms extended and palms forward.

Front Arm Raises

In this, you have to set the pin of the pulley to the lowest setting. You need to secure a single hand or straight bar attachment to the cable machine. You need to position the body to face directly at the weight stack. You need to get hold of the attachment with an overhead grip and stand up straight and keep the knees bent and the feet apart with the shoulder.

You need to elevate the attachment up and away till it comes to the level of the eye when you pull it up. You can lower the attachment down and exhale through the motion. You need to repeat steps five to six. In case using a single hand attachment, you need to switch hands after a set gets completed.

Lying side laterals

You need to find a flat bench and place a dumbbell on the long side of it. You need to lie on the bench and reverse for working the right side.

You need to grab the dumbbell and lift it off the floor with the hand of the shoulder being used.

You have to lift the dumbbell till the arm becomes perpendicular to the ground.

You have to lower the dumbbell back to the starting point. Do not let the dumbbell hit the floor and exhale during this motion.

You need to switch sides and repeat steps 4 to 6.

One arm side cable laterals

You need to set the pin of the pulley to the lowest setting and get a single hand attachment to the cable machine. You have to stand an arm’s length away and position the body to the side of the weight stack.

You need to get hold of the attachment with an overhand grip and stand up straight and keep the knees bent and feet with shoulder apart.

You can lower the attachment down and exhale through the motion. You need to rotate the body 180 degrees to work the other side and repeat steps five to six.