Side Delt Exercises
Lateral raises and upright rows for the medial deltoid — the muscle that makes shoulders look wide. 45 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Beginner Side Delt Exercises →
Battle RopesIncline Dumbbell Lateral Raise
Jumping Jack
Band Lateral Raise
Cable Lateral Raise
Dumbbell Lateral Raise
Machine Lateral Raise
Seated Dumbbell Lateral Raise
Seated Machine Shoulder Press
Plate Loaded Machine Shoulder Press
Plate Loaded Shoulder Press
Cable Single Arm Lateral Raise
Dumbbell Single Arm Lateral Raise
Cable Upright Row
Cable Y RaiseKettlebell HaloIntermediate
Intermediate Side Delt Exercises →
Arnold Press
Kettlebell Arnold Press
Dumbbell Around the World
Behind the Neck Press
Barbell Overhead Press
Cable Overhead Press
Dumbbell Overhead Press
Smith Machine Shoulder Press
Push Press
Dumbbell Push Press
Seated Barbell Press
Seated Dumbbell Shoulder Press
Dumbbell Shoulder Press
Kettlebell Shoulder Press
Single Arm Landmine Press
Barbell Upright Row
Dumbbell Upright Row
Wall Handstand Hold
Dumbbell Z PressKettlebell Z PressCuban PressAdvanced
Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether side delts work is actually getting done.
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Everything on this page is also available inside the app — this article opens from Help, and the calculators live under Tools.