Exercises that train the Side delts
32 movements in our catalog load the Side delts, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Side delts is Dumbbell Lateral Raises, which covers 100% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Dumbbell Lateral Raises
100%
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Cable Lateral Raises
100%
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Seated Lateral Raises
100%
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One-Arm Lateral Raises
100%
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Machine Lateral Raises
100%
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Band Lateral Raises
90%
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Plate Lateral Raise
80%
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Barbell Upright Row
75%
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Handstand Push-Ups
60%
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Pike Push-Ups
55%
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Kettlebell Overhead Press
55%
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Turkish Get-Up
55%
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Dumbbell Get-Up
55%
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Kettlebell Thruster
55%
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Dumbbell Thruster
55%
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Seated Dumbbell Press
50%
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Arnold Press
50%
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Band Overhead Press
50%
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Barbell Push Press
50%
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Overhead Barbell Press
45%
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Cable Shoulder Press
45%
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Machine Shoulder Press
45%
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Standing Dumbbell Press
45%
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Seated Barbell Press
45%
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Kettlebell Windmill
45%
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Landmine Press
40%
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Band Pull-Apart
25%
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Bent-Over Reverse Fly
25%
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Face Pull
20%
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Cable Front Raise
20%
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Reverse Fly
15%
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Reverse Pec Deck
15%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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