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Side delts

georgetown

Active member
What have people found to be the best way to really hit those side delts for growth. Side laterals are really a hit or miss with me, somedays I can feel them others not so much, also cant find the right weight to use as I can go heavier but dont know how much traps are really involved even though I consciously try to not use them. Whats worked?
 
Do you do upright rows?
 
All these are good ideas to try. I find the key with side laterals is to perfect the form. It's not cookie cutter like you would think from following a video on proper form. We all have different physical stats. I have a very long wingspan. Doing a textbook side lateral puts more stress on the shoulder joint than actual focus on the medial delt. Experiment to find the best range of motion/form where you can feel it targeting the medial delt.
 
Arms slightly bent and i will do 8x8 on side laterals with 30 seconds rest and you will get a great pump. Of course I'll do lighter weight since short rest periods but I really like that.
 
LeanEngineer said:
Arms slightly bent and i will do 8x8 on side laterals with 30 seconds rest and you will get a great pump. Of course I'll do lighter weight since short rest periods but I really like that.
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Hmm thats a good idea so you basically just do a lot of sets? havent really tried that
 
Jebrook said:
All these are good ideas to try. I find the key with side laterals is to perfect the form. It's not cookie cutter like you would think from following a video on proper form. We all have different physical stats. I have a very long wingspan. Doing a textbook side lateral puts more stress on the shoulder joint than actual focus on the medial delt. Experiment to find the best range of motion/form where you can feel it targeting the medial delt.
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Yeah i need to experiment with range of motion etc. What you say about the shoulder joint makes sense because a lot of time it feels like side laterals make my shoulder pop and stuff at the joint versus the muscle, its frustrating haha
 
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georgetown said:
Yeah i need to experiment with range of motion etc. What you say about the shoulder joint makes sense because a lot of time it feels like side laterals make my shoulder pop and stuff at the joint versus the muscle, its frustrating haha
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I find leaning slightly forward and bending the elbows a bit more to hit the medial head better for me. Someone posted a video on here once of a physique competitor or bodybuilder doing the variation. Can't find it or I would link it. Made my medial delts specifically noticeably sore for the first time ever.
 
Look up john meadows delt training. Do that and you wont have any problems. Lateral raises are the bread and butter, just need to get a good routine and rep structure.
 
I found doing rear delt exercises, with putting some emphasis on side delts gave me my best development
 
georgetown said:
basically leaning forward while doing side laterals? I tried that yesterday and it was good
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Precisely this.. Also just rotating my hands are when doing the lifts seems to do some magic
 
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