Building Wide Shoulders: The Ultimate Guide to Lateral Delt Development

Introduction to Lateral Deltoids

Lateral deltoids are the key to achieving wide, athletic-looking shoulders. However, targeting them effectively requires more than just tossing in a few delt exercises into your workout routine. To build capped shoulders that round out your physique, you need to focus on exercises that specifically target the lateral delts.

Importance of Frequency and Precision

For optimal lateral delt development, frequency and precision are crucial. Training your lateral delts two to three times per week can help you achieve the desired results. Since these muscles recover relatively quickly, you can handle the added workload. The real secret to building wide shoulders lies in choosing exercises that directly target the lateral delts, rather than indirectly hitting them.

Ranking Lateral Delt Exercises

In this section, we will rank lateral delt exercises from best to worst. While no exercise is useless, some are better than others at targeting the lateral delts. We will explore the top exercises that deserve a spot in your weekly training plan, as well as those that are better left for other goals.

Best Delt Exercises Ranked From Best To Worst

These exercises are the gold standard for building lateral deltoids. Each offers unique advantages, such as a long-range stretch, consistent resistance, and clever positioning to minimize trap or front delt takeover.

1. Dumbbell Lateral Raise

The dumbbell lateral raise is the most effective exercise for building lateral delts. When performed correctly, with controlled tempo and minimal body sway, it places near-perfect tension on the lateral delts. You can train standing, seated, or using tempo sets to increase time under tension.

Coach’s Tip: To keep tension on the lateral delt and not the traps, stop the raise slightly below shoulder height and initiate with your elbows, not your wrists.

2. Cable Lateral Raise

Cable lateral raises offer a huge edge over dumbbell raises: constant tension throughout the entire range of motion. Unlike dumbbells, which go "light" at the bottom due to gravity, cables keep your side delts working from start to finish.

Coach’s Tip: Use a D-handle or go handle-free by grabbing the cable ball directly – this creates a more natural range and keeps the focus on the delts.

3. Incline Bench Lateral Raise

This variation reduces cheating by locking your torso in place, forcing your lateral delts to do all the work. The stretch at the bottom is intense, especially when performed slowly.

Coach’s Tip: Position the bench at about a 30-degree incline and let your arms hang forward slightly to increase range and tension on the lateral delt.

4. Machine Lateral Raise

Machine lateral raises provide pure isolation, eliminating compensations and allowing for precise load manipulation. They are great for high-rep burnout sets at the end of your shoulder workout.

Coach’s Tip: Lean slightly forward and experiment with grip (palms facing down vs. neutral) to maximize the lateral delt line of pull.

Average Lateral Delt Exercises

These exercises are not bad, but they are not as direct for side delt activation. They either recruit multiple shoulder heads or shift tension away from the lateral delts as you fatigue. Consider these your solid supporting cast, especially when volume or novelty is needed.

5. Shoulder Press

The shoulder press is a powerhouse for building overall shoulder mass, but it emphasizes the front delts far more than the side delts. Still, it has its place as a strength builder and compound opener.

6. Z Press

The Z press is an underrated move that forces strict pressing form and strong midline stability. It activates all three heads of the deltoid, but again, front delts get more love than the sides.

7. Upright Row

The upright row is a bit of a wild card – it can torch your lateral delts if done correctly. Use a wider grip and stop when your elbows reach shoulder height to shift more work onto the side delts and off the traps.

Coach’s Tip: Swap the barbell for dumbbells or a rope attachment on the cable stack for better joint alignment and a safer shoulder position.

Below Average Lateral Delt Exercises

These exercises may involve the delts, but they are not optimal for lateral delt development. In some cases, they could steer you away from your goals entirely.

8. Push Press

The push press is great for power and overhead pressing strength, but it uses momentum and leg drive to launch the weight. This takes isolation and time under tension away from the lateral delts.

9. Front Delt Raise

The front delt raise is solid for anterior deltoid work, but it bypasses the lateral head entirely. If width is the goal, skip this one in favor of side-focused movements.

10. Banded Lateral Raise

While bands can be useful for travel or warm-ups, the resistance curve works against you – it is light at the start and heavy at the top, which is not ideal for building lateral delts through their full range.

11. ‘Cheat’ Lateral Raises

A controlled cheat can help you overload the eccentric, but most lifters go too heavy and start throwing weight around, turning this into more of a trap and momentum workout than a delt builder.

12. Face Pulls

Face pulls are a fantastic rear delt and rotator cuff exercise, but when talking about lateral delt hypertrophy, it’s not a top-tier pick. Keep it for posture and shoulder health, not delt size.

How to Train for the Best Lateral Delt Gains

To actually see those lateral delts pop, you need to train smarter, not just harder. Here are some tips to help you achieve the best lateral delt gains:

• Prioritize the top-tier exercises: Program 2 to 3 of the "best" builders into your weekly plan and rotate variations every 4 to 6 weeks to avoid plateaus.
• Train shoulders 2 to 3 times per week: Lateral delts recover fast, especially from isolation work. Use that to your advantage with strategic volume.
• Pair compound and isolation moves: Open with heavy presses, then chase the pump with lateral raise variations.
• Use mechanical dropsets: Start with a more complex variation (e.g., incline cable lateral raise), then shift to easier ones (e.g., standing dumbbell raises or machine) without rest.
• Control the tempo: Slow eccentrics (3 to 5 seconds on the way down) increase time under tension and drive more growth.
• Play with angles: Small changes, like leaning slightly forward or raising from behind the hip, can completely shift the delt activation.
• Watch your form like a hawk: Momentum is the enemy of isolation. Drop the ego and focus on strict reps that burn.

Conclusion

Building wide shoulders requires a strategic approach to training your lateral delts. By prioritizing the top-tier exercises, training with frequency and precision, and incorporating variety into your workout routine, you can achieve the desired results. Remember to focus on controlled tempo, play with angles, and watch your form to ensure you are targeting the lateral delts effectively.

FAQs

1. What are the best exercises for building lateral delts?

   • The best exercises for building lateral delts are dumbbell lateral raises, cable lateral raises, incline bench lateral raises, and machine lateral raises. These exercises provide a long-range stretch, consistent resistance, and clever positioning to minimize trap or front delt takeover.

2. How often should I train my lateral delts?

   • You should train your lateral delts 2 to 3 times per week. Since these muscles recover relatively quickly, you can handle the added workload and achieve the desired results.

3. What is the importance of tempo in lateral delt exercises?

   • Tempo is crucial in lateral delt exercises as it increases time under tension and drives more growth. Slow eccentrics (3 to 5 seconds on the way down) can help you achieve the desired results.

4. Can I use face pulls to build lateral delts?

   • Face pulls are not the best choice for building lateral delts. They are a fantastic rear delt and rotator cuff exercise, but they do not target the lateral delts effectively. Instead, focus on exercises like dumbbell lateral raises, cable lateral raises, and incline bench lateral raises.

5. How can I avoid momentum in lateral delt exercises?

   • To avoid momentum in lateral delt exercises, focus on controlled tempo and strict reps. Drop the ego and avoid using heavy weights that can cause you to throw the weight around. Instead, use lighter weights and focus on slow, controlled movements.