Side Delts Workouts

Side-delt-focused workouts built around lateral-raise volume, controlled pressing support, and evidence-informed effort targets so lifters can improve shoulder width and strength with safe progression.
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Workout 1

5 exercises15 sets

Side Delts Hypertrophy Template

Side Delts, Trapezius, Biceps, Front Delts, Triceps

A side-delt template that prioritizes shoulder abduction volume first, then adds compound support work for balanced hypertrophy and steady overload.

  1. 1
    Dumbbell Lateral Raise
    anatomy
    1Exercise

    Dumbbell Lateral Raise

    Rest 1m 30s

    • 115 reps x 6 kgRIR 2
    • 212 reps x 7 kgRIR 2
    • 310 reps x 8 kgRIR 1

    Stop with 1-2 reps in reserve and avoid momentum at the bottom.

  2. 2
    Seated Dumbbell Lateral Raise
    anatomy
    2Exercise

    Seated Dumbbell Lateral Raise

    Rest 1m 15s

    • 115 reps x 5 kgRIR 2
    • 212 reps x 6 kgRIR 2
    • 312 reps x 6 kgRIR 1

    Pause briefly near parallel, then lower under control for 2-3 seconds.

  3. 3
    Single-Arm Machine Lateral Raise
    anatomy
    3Exercise

    Single-Arm Machine Lateral Raise

    Rest 1m 15s

    • 114 reps x 12 kgRIR 2
    • 212 reps x 15 kgRIR 2
    • 310 reps x 17.5 kgRIR 1

    Set shoulder and wrist alignment before each rep; avoid shrugging as load rises.

  4. 4
    Dumbbell Upright Row
    anatomy
    anatomy
    4Exercise

    Dumbbell Upright Row

    Rest 1m 45s

    • 112 reps x 12 kgRIR 2
    • 210 reps x 14 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Use a shoulder-width path and stop short of any pinch sensation at the top.

  5. 5
    Dumbbell Arnold Press
    anatomy
    anatomy
    5Exercise
    Dumbbell Arnold Press

    Rest 2m

    • 112 reps x 8 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 38 reps x 10 kgRIR 1

    Control the rotation phase and avoid lumbar extension to keep tension on the shoulders.