Muscle atlas

Side Deltoid exercises

The lateral deltoid is the middle head that abducts the arm and builds the silhouette people mean by “side delts.” Lateral raises in every equipment flavor live here, along with upright-row patterns the catalog tagged as a lateral-delt target. Overhead presses often list it as a synergist, not the primary, so they may sit on the anterior hub instead. The muscle is small; cheating with a swing turns a raise into a trap shrug. Cards in this slice keep the movement name, the gear, and similar raises so you can compare dumbbell, cable, and machine versions without leaving anatomy. Scapular position matters: a slight lean can bias the rear fibers, which belong on the posterior hub. This page is the atlas filter for side-delt work, not a hypertrophy program.

59 published exercises

Side Deltoid exercises

Dumbbell Lateral to Front Raise

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Lateral Raise

Dumbbell Scott Press

Dumbbell Seated Bent Arm Lateral raise

Dumbbell Seated Lateral Raise

Dumbbell Seated Lateral Raise

Dumbbell Side Lying One Hand Raise

Dumbbell Single-arm Leaning Lateral Raise

Dumbbell Standing Bent Arm Lateral raise

Dumbbell Standing Lateral Raise

Dumbbell Upright Row

Dumbbell Upright Row

Elliptical Machine Walk

Incline Rear Lateral Raise

Kettlebell Lateral Raise

Kettlebell Upright Row

Landmine Lateral Raise

Lateral Raise

Lateral Raise

Lateral Raise with Towel

Left hook. Boxing

Lever Lateral Raise

Lever Lateral Raise