Side Delt Workouts – Easy Guide for Bigger and Wider Shoulders
If you want your shoulders to look big, round, and wide, then training your side delts is very important. Many people train their shoulders but forget to work on their side delts. Because of this, their shoulders look narrow and less shaped. Side delts are small muscles, but they make a very big difference in how your body looks. In this easy-English guide, you will learn everything about side delt workouts, how to do them correctly, and how to grow your shoulders safely.
What Are Side Delts? (Simple Explanation)
Your shoulder has three main parts:
- Front delt
- Side delt
- Rear delt
The side delt is the muscle on the outer side of your shoulder. When you lift your arm to the side, your side delt does most of the work. This muscle makes your shoulders look wide and round. Side delts also help your shoulder stay strong and stable when you lift things in the gym or in daily life.
Why You Should Train Side Delts
Many people do a lot of pushing exercises like bench press, shoulder press, and push-ups. These exercises mostly work the front delts, not the side delts. This is why the side delts stay small.
But when you train your side delts, you get many benefits:
- Your shoulders look bigger and wider
- Your body looks more balanced and attractive
- You get a “V-shape” upper body
- Your shoulder becomes stronger and healthier
- You lift weights more safely
Side delt training makes your whole upper body look powerful and athletic.
BEST SIDE DELT WORKOUTS (Easy Steps + Tips)
Below are the best exercises for growing your side delts. The steps are very simple and easy to follow.
1. Dumbbell Lateral Raise
This is the most popular and effective exercise for side delts. It gives a strong pump and helps your shoulders look round.
How to Do It
- Stand straight with dumbbells in both hands.
- Keep your elbows slightly bent.
- Lift your arms to the side until they reach shoulder height.
- Slowly lower your arms back down.
Easy Tips
- Do not swing your body.
- Use light weight for better form.
- Focus on slow movement.
2. Cable Lateral Raise
This exercise keeps constant pressure on your side delts. It helps you feel the muscle working through the whole movement.
How to Do It
- Set the cable at the lowest point.
- Stand sideways to the machine.
- Grab the handle with the outer hand.
- Lift your arm up and out to the side.
- Slowly bring it back down.
Why It’s Good
Cables keep the muscle working all the time, which increases growth.
3. Machine Lateral Raise
This is the easiest side delt exercise because the machine guides your movement. It is great for beginners.
How to Do It
- Sit on the machine with your back straight.
- Place your elbows on the pads.
- Raise your arms to shoulder level.
- Lower slowly and repeat.
Why It Helps
The machine keeps your form correct and reduces cheating.
4. Leaning Cable Lateral Raise
This exercise gives a bigger range of motion and targets the side delts even more.
How to Do It
- Hold the cable pole with one hand.
- Lean your body away.
- Raise your working arm to the side.
- Lower slowly.
Tip
Start with very light weight because it feels harder than normal cable raises.
5. Dumbbell Upright Row
This exercise works your traps and side delts together. It helps add thickness to your shoulders.
How to Do It
- Hold dumbbells near your thighs.
- Pull them up toward your chest.
- Keep elbows higher than wrists.
- Lower slowly.
Warning
Do not lift too high. Chest level is enough.
6. Cable Upright Row
This version is smoother and safer for the shoulder joint.
How to Do It
- Attach a straight bar to the low cable.
- Hold the bar with hands shoulder-width apart.
- Pull the bar upward.
- Lower slowly.
Why It’s Good
Cables give smooth motion and constant tension.
7. Bent-Over Lateral Raise (Side Delt Version)
This exercise gives a different angle to target the side delts.
How to Do It
- Bend slightly forward.
- Hold dumbbells with elbows slightly bent.
- Raise your arms to the sides.
- Lower slowly.
Why It Works
It helps target muscle fibers that normal lateral raises miss.
SIDE DELT WORKOUT ROUTINES (Easy Plans for All Levels)
Choose your level and follow one plan.
Beginner Routine
Simple and safe routine to learn proper form.
- Dumbbell Lateral Raise – 3 sets of 12–15 reps
- Machine Lateral Raise – 3 sets of 10–12 reps
- Dumbbell Upright Row – 2 sets of 12 reps
Use light weight and slow reps.
Intermediate Routine
More volume and more tension for better growth.
- Cable Lateral Raise – 4 sets of 12–15 reps
- Dumbbell Lateral Raise – 3 sets of 10–12 reps
- Cable Upright Row – 3 sets of 10–12 reps
- Leaning Cable Raise – 2 sets of 12 reps
Keep constant tension and avoid swinging.
Advanced Routine
High-intensity routine for maximum shoulder width.
- Dumbbell Lateral Raise – 4 sets of 15 reps
- Leaning Cable Raise – 4 sets of 12 reps
- Machine Lateral Raise (Drop Set) – 3 sets
- Dumbbell Upright Row – 3 sets of 10 reps
Use slow negatives and controlled form.
Common Mistakes to Avoid
Most people do not grow their side delts because they make simple mistakes:
- Using heavy weight and swinging
- Doing fast reps
- Not controlling the downward movement
- Training front delts more than side delts
- Not doing enough volume
- Not focusing on the muscle
Fixing these mistakes will help your shoulders grow much faster.
Nutrition Tips for Bigger Side Delts
Your muscles cannot grow without proper food. Eat the right amount of protein, carbs, and fats.
Eat Protein
- Chicken
- Eggs
- Fish
- Beef
- Whey protein
Eat Carbs
- Rice
- Oats
- Bread
- Potatoes
Eat Healthy Fats
- Nuts
- Peanut butter
- Olive oil
Also drink enough water and sleep 7–8 hours for good recovery.
Conclusion
Side delt workouts are very important for wide, strong, and good-looking shoulders. When you train your side delts with the right exercises like lateral raises, cable raises, and upright rows, you will see great improvement in your body shape. Use light weight, slow movement, good form, and be consistent. Over time, your shoulders will become bigger, rounder, and more attractive
