Everyone wants wide, rounded shoulders. They make your upper body look strong and balanced. And when it comes to shoulder training, the lateral deltoids are key. These are the muscles on the side of your shoulders. They help give your arms that broad, capped look.
But not all shoulder exercises hit the lateral delts the same way. Some moves target them directly. Others just activate them a little. And a few can even be a waste of time if you’re trying to grow those side delts.
In this article, we’ll rank 12 popular lateral delt exercises. We’ll go from best to worst. This way, you can pick the right ones and build your shoulders faster.
Let’s jump right in.
What Are Lateral Delts?
Your shoulder has three heads: front (anterior), side (lateral), and rear (posterior). The lateral delts lift your arms out to the sides. They help with arm rotation and stability. When trained properly, they create that wide-shouldered look that makes your waist look smaller.
Now, let’s rank the best (and worst) exercises for them.
#1 Cable Lateral Raise (Standing)
This is the king of lateral delt exercises. The cable keeps tension on your delts through the whole range of motion. Unlike dumbbells, the cable pulls from the side, which keeps your muscle working even at the bottom.
How to do it:
- Stand next to a cable machine.
- Attach a single handle at the lowest point.
- Hold the handle with the hand farthest from the machine.
- Lift your arm out to the side. Stop at shoulder level.
- Lower with control.
Why it’s #1:
- Constant tension
- Great mind-muscle connection
- Can be done one side at a time
#2 Seated Dumbbell Lateral Raise
Doing this exercise seated removes momentum. That forces your delts to do all the work. It also helps you control the weight better.
How to do it:
- Sit tall on a bench.
- Hold dumbbells at your sides.
- Lift both arms out to the side.
- Pause at the top, then lower slowly.
Why it’s great:
- Less cheating
- Better form
- Easy to increase reps over time
#3 Leaning Cable Lateral Raise
This variation increases the range of motion. You lean away from the machine, which adds a deeper stretch at the bottom.
How to do it:
- Grab a low cable with your outside arm.
- Hold the machine with the inside hand.
- Lean away, keeping your feet in place.
- Raise the arm up to shoulder height.
Why it’s powerful:
- Great range
- Unique feel
- Better peak contraction
#4 Dumbbell Lateral Raise (Standing)
This is a classic. Easy to do anywhere. You just need to make sure you’re not swinging too much.
How to do it:
- Stand with a dumbbell in each hand.
- Raise your arms out to the sides.
- Don’t shrug your shoulders.
- Lower slowly.
Why it works:
- Targets lateral delts directly
- Good for high-rep burnout sets
- Easy to progress
#5 Machine Lateral Raise
If your gym has one, use it. The machine locks you in. This removes momentum and helps you focus just on your delts.
How to do it:
- Sit on the machine.
- Set the pad height to your shoulders.
- Grab the handles or rest your arms on the pads.
- Lift to the side.
Why it’s helpful:
- Stable and safe
- Great for beginners
- Good isolation
#6 Cable Y Raise
This variation hits both the lateral and front delts. It also works your traps a little.
How to do it:
- Stand between two low cables.
- Grab both handles.
- Raise your arms up at a 30-45° angle like a Y.
- Keep your elbows slightly bent.
Why it’s effective:
- Nice stretch
- Unique angle
- Better activation in upper shoulders
#7 Resistance Band Lateral Raise
Perfect for home workouts. Not as strong at the top, but good for beginners or warm-ups.
How to do it:
- Stand on a band.
- Hold the handles or ends.
- Raise your arms to the sides.
- Control the movement up and down.
Why it ranks here:
- Easy to use anywhere
- Great for joint-friendly sessions
- Lower resistance than weights
#8 One-Arm Dumbbell Cheat Raise
This is a slightly “dirty” movement. You use momentum to lift a heavier weight. It’s not for beginners, but it can overload the lateral delts.
How to do it:
- Hold one heavy dumbbell.
- Use a little body swing to lift it out to the side.
- Control it on the way down.
- Repeat with the other side.
Why it works (sometimes):
- Heavy overload
- Intense stretch
- Best used after strict sets
#9 Upright Row (Wide Grip)
This move hits the lateral delts if done with a wide grip. But it also hits the traps. So the focus isn’t 100% on the delts.
How to do it:
- Use a barbell or EZ bar.
- Hold it with hands just outside shoulder width.
- Pull the bar up toward your chest.
- Keep elbows higher than wrists.
Why it’s lower on the list:
- Shared muscle activation
- Can irritate shoulders
- Not ideal for isolation
#10 Front + Side Raise Combo
Some people do this to save time. One front raise, one side raise, repeat. It looks cool, but it splits your focus.
How to do it:
- Start with dumbbells in front.
- Raise one arm forward, then the other.
- Then raise both to the sides.
Why it’s not the best:
- Less volume per angle
- Lateral delts get short attention
- Confuses the muscle if done too fast
#11 Behind-the-Back Cable Raise
Some like this variation. It does hit the side delts but has awkward setup and limited range.
How to do it:
- Stand with your side to the cable machine.
- Grab the low handle behind your back.
- Raise your arm up and out.
Why it ranks low:
- Tough to set up
- Not ideal for all body types
- Can strain the shoulder joint
#12 Barbell Lateral Raise
This might surprise some, but it’s not a good choice. Using a barbell for side raises limits your range. It also forces both arms to move exactly the same, which can cause poor form.
How to do it:
- Hold a barbell in front of your thighs.
- Raise it out to the sides.
Why it’s the worst on this list:
- Unnatural movement
- Poor form risk
- Less effective than dumbbells or cables
Tips to Train Lateral Delts Better
- Use light to medium weights. Side delts don’t need heavy loads to grow.
- Keep reps between 10 and 20. High reps work well for this muscle group.
- Don’t swing your body. Control each rep.
- Slightly lean forward for better angle and isolation.
- Use cables often for more tension.
- Train lateral delts 2 times per week for best results.
Try This Sample Lateral Delt Workout
Here’s a quick routine to target your side delts:
1. Cable Lateral Raise (Standing) – 3 sets x 15 reps
2. Seated Dumbbell Lateral Raise – 3 sets x 12 reps
3. Resistance Band Raise or Machine Raise – 2 sets x 20 reps
4. Leaning Cable Lateral Raise (Drop Set) – 2 drop sets to burnout
This hits your delts from every angle with smart intensity.
Want a printable chart ranking these exercises with illustrations? I can make one for you. Just let me know.
