Side Delt Exercises

Lateral raises and upright rows for the medial deltoid — the muscle that makes shoulders look wide. 39 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Beginner

Battle RopesOther equipment

Jumping JackBodyweight

Lateral Raise (Band)Resistance band

Lateral Raise (Cable)Cable

Lateral Raise (Dumbbell)Dumbbell

Lateral Raise (Machine)Machine

Seated Lateral Raise (Dumbbell)Dumbbell · Bench

Seated Shoulder Press (Machine)Machine

Shoulder Press (Machine Plates)Machine

Shoulder Press (Plate Loaded)Machine

Single Arm Lateral Raise (Cable)Cable

Upright Row (Cable)Cable

Intermediate

Arnold Press (Dumbbell)Dumbbell

Arnold Press (Kettlebell)Kettlebell

Behind the Neck Press (Barbell)Barbell

Overhead Press (Barbell)Barbell

Overhead Press (Cable)Cable

Overhead Press (Dumbbell)Dumbbell

Overhead Press (Smith Machine)Smith machine

Push PressBarbell

Push Press (Dumbbell)Dumbbell

Seated Overhead Press (Barbell)Barbell · Bench

Seated Overhead Press (Dumbbell)Dumbbell · Bench

Shoulder Press (Dumbbell)Dumbbell

Shoulder Press (Kettlebell)Kettlebell

Single Arm Landmine Press (Barbell)Barbell · Other equipment

Upright Row (Barbell)Barbell

Upright Row (Dumbbell)Dumbbell

Wall Handstand HoldBodyweight

Z Press (Dumbbell)Dumbbell Z Press (Kettlebell)Kettlebell

Advanced

Behind the Neck Push PressBarbell

Handstand HoldBodyweight

Handstand Shoulder TapBodyweight

Handstand WalkBodyweight

HeadstandBodyweight

Press Under (Barbell)Barbell

Push Up (Handstand)Bodyweight

Wall WalkBodyweight

Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether side delts work is actually getting done.