Exercises for the Deltoid Middle

Deltoid Middle: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the side deltoid does

The side (middle) deltoid sits on the outside of the shoulder. It lifts the arm out to the side and is what gives the shoulders their width. Pressing works it a little, but it gets far less work than the front deltoid in most programmes.

How to train it

Lateral raises in their many forms are the main tool. Use moderate weights, lead with the elbows and raise to about shoulder height; the side delts respond well to higher reps and to frequent training.

Five to start with

  1. 1
    BeginnerDumbbell Lateral Raise

    The basic exercise for shoulder width.

  2. 2
    BeginnerSingle-Arm Cable Lateral Raise

    The cable keeps the side delt under tension even at the bottom.

  3. 3
    BeginnerMachine Lateral Raise

    A fixed path makes it easy to push hard sets safely.

  4. 4
    BeginnerSeated Dumbbell Lateral Raise

    Sitting stops you from using the legs to swing the weights.

  5. 5
    BeginnerBand Lateral Raise

    Needs only a band, and gets harder as the arms rise.

All 200+ exercises that work the side deltoid