Side shoulders exercises in 3D

The side shoulders: Deltoid, lateral (middle) head

The middle of the deltoid, starting on the acromion — the bony tip of the shoulder — and inserting with the other heads on the outside of the upper arm. It gives the shoulders their width.

What the side shoulders do

• Raises the arm out to the side (abduction), most strongly from about 30° to 90°
• Holds the arm head steady in its socket while you carry a load

The 4 best side shoulders exercises

Each one is shown on the 3D figure above, position by position, with the side shoulders lit red. Tap one to watch it.

Dumbbell lateral raise

Beginner · Dumbbells · works side shoulders, with help from the front shoulders and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Stand tall with a light dumbbell in each hand at your sides, palms facing in.
2. With a slight bend in your elbows, raise your arms out to the sides.
3. Stop when your arms are level with your shoulders; your elbows lead the hands.
4. Lower slowly back to your sides.

Keep in mind: Lead with the elbows; Little fingers level with the thumbs or slightly higher; Shoulders stay down, away from the ears. Avoid: swinging the weights up with the body; shrugging the shoulders up; going too heavy.

Band lateral raise

Beginner · Resistance band · works side shoulders, with help from the front shoulders and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Stand on the middle of a resistance band and hold an end in each hand at your sides.
2. With soft elbows, raise your arms out to shoulder height.
3. Pause, then lower slowly against the band.

Keep in mind: Tension grows toward the top — keep it slow; Elbows lead; Body still. Avoid: letting the band snap the arms down; shrugging; leaning to the side.

Cable lateral raise

Intermediate · Cable machine · works side shoulders, with help from the front shoulders and trapezius (upper). Typical: 3 × 8–12 each side. Watch it in 3D

1. Set a pulley at the lowest position. Stand side-on to it and take the handle in your far hand.
2. Hold the machine with your other hand and let the cable cross in front of your body.
3. Raise your arm out to the side to shoulder height, leading with the elbow.
4. Lower slowly. Finish the set, then switch sides.

Keep in mind: Tension on the muscle from the very bottom; Elbow leads, slight bend; Torso stays still. Avoid: pulling with the trapezius (shrugging); leaning away to cheat; letting the stack slam.

Upright row

Intermediate · Barbell · works side shoulders and trapezius (upper), with help from the front shoulders and biceps. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar in front of your thighs with an overhand grip about shoulder-width apart.
2. Pull the bar straight up along your body, leading with your elbows.
3. Stop when the bar reaches the middle of your chest and your elbows are about shoulder height.
4. Lower slowly.

Keep in mind: Elbows above the hands; Bar close to the body; Stop at shoulder height. Avoid: gripping too narrow (it pinches the shoulders); pulling the bar up to the chin; swinging.

Exercises where the side shoulders help

These train other muscles first, but the side shoulders work alongside them:

• Overhead press (barbell)
• Seated dumbbell shoulder press (dumbbells, bench)
• Dumbbell front raise (dumbbells)
• Pike push-up (bodyweight)
• Side plank (bodyweight)

How to train the side shoulders

• Lateral raises are the main exercise: light weights, strict form, lead with the elbows.
• Stop around shoulder height; above that the trapezius takes over.
• Higher repetitions (12–25) suit this small muscle well; it recovers fast and can be trained often.

Questions

Other muscles: Chest · Front shoulders · Rear shoulders · Serratus anterior · Rotator cuff · All muscles

General fitness information for healthy adults, not medical advice.