Exercises that train the Side delts

The fastest way to train the Side delts is Dumbbell Lateral Raises, which covers 100% of a session on its own.

The lateral deltoid lifts the arm out to the side and is what gives a shoulder its width. Presses reach it only partially, so a lateral raise of some kind is almost always required, which is why it is one of the few muscles with a dedicated slot in the default program.

Equipment that can take Side delts all the way to a session target on its own: Barbell, Cable machine, Dumbbells, Kettlebells, Machines, Smith machine.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Dumbbell Lateral Raises 100% Dumbbells
• Cable Lateral Raises 100% Cable machine
• Seated Lateral Raises 100% DumbbellsBench
• Plate-Loaded Lateral Raise 95% Plate-loaded machine
• One-Arm Plate-Loaded Lateral Raise 95% Plate-loaded machine
• Machine Lateral Raise 95% Machines
• Side-Lying Lateral Raise 85% DumbbellsBench
• Barbell Upright Row 75% BarbellIntermediate
• Cable Upright Row 75% Cable machineIntermediate
• Smith Machine Upright Row 75% Smith machine
• Kettlebell Sumo High Pull 70% KettlebellsIntermediate
• Kettlebell Halo 65% Kettlebells
• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight
• Kettlebell Overhead Press 55% KettlebellsIntermediate
• Turkish Get-Up 55% KettlebellsProfessional
• Barbell Thruster 55% BarbellIntermediate
• Seated Dumbbell Press 50% DumbbellsBench
• Arnold Press 50% DumbbellsBenchIntermediate
• One-Arm Kettlebell Press 50% KettlebellsIntermediate
• Dumbbell Push Press 50% DumbbellsIntermediate
• Double Kettlebell Push Press 50% KettlebellsIntermediate
• Barbell Push Press 50% BarbellProfessional
• Overhead Barbell Press 45% BarbellIntermediate
• Machine Shoulder Press 45% Machines
• Standing Dumbbell Press 45% DumbbellsIntermediate
• Seated Barbell Press 45% BarbellBench
• Smith Machine Shoulder Press 45% Smith machine
• One-Arm Machine Press 45% Machines
• Kettlebell Windmill 45% KettlebellsProfessional
• Landmine Press 40% BarbellIntermediate
• Band Pull-Apart 25% Resistance bands
• Bent-Over Reverse Fly 25% Dumbbells
• TRX Y-Fly 25% Suspension trainer
• Dumbbell Windmill 25% DumbbellsIntermediate
• Face Pull 20% Cable machine
• TRX Face Pull 20% Suspension trainer
• Cable Front Raise 20% Cable machine
• Reverse Pec Deck 15% Machines