TL;DR
Want boulder shoulders? These five delt exercises, hand-picked by exercise scientist Mike and pro bodybuilder Jared Feather, will fire up your side delts for maximum growth.
- Dumbbell Incline Lateral Raise – Isolates side delts with minimal fatigue.
- Machine Lateral Raise – Ensures constant tension with strict form.
- Cross-Body Lateral Raise – Targets neglected rear portions of side delts.
- Free Motion Lateral Raise – Perfect for stretch-position hypertrophy.
- Barbell Front Raise to Upright Row Combo – A brutal finisher to maximize volume.
Introduction
Looking to build rounder, more defined delts? Exercise scientist Mike and pro bodybuilder Jared Feather put together their top five delt-building exercises. Since they’re too lazy to demo them, Andre steps in—because let’s face it, his delts are way bigger.
1. Dumbbell Incline Lateral Raise
This variation allows you to isolate the side delts while reducing systemic fatigue.
- Angle Matters: Adjust incline between 45 to 90 degrees for optimal activation.
- Technique Tip: Tilt your pinkies slightly upward to emphasize side delts.
- Bonus Move: Add lengthened partials at the end for extra time under tension.
2. Machine Lateral Raise
Machines provide a smooth resistance curve, keeping tension on the delts throughout.
- Strict Form: Avoid leaning back or using momentum.
- Controlled Eccentric: Lower the weight slowly to maximize gains.
- Rep Range: Works well in both 8-10 and 20-30 rep ranges.
3. Cross-Body Lateral Raise
This one-arm movement hits the side delts hard, especially the rear portion.
- Grip Tip: Use straps or cuffs to avoid grip fatigue.
- Light Weight, High Reps: Keep it in the 15-30 rep range for mind-muscle connection.
- Angle Matters: Adjust cable height to optimize activation.
4. Free Motion Lateral Raise
A fantastic cable exercise that emphasizes stretch-position hypertrophy.
- Cable Height: Set at hip level to maintain tension.
- Avoid Swinging: Use strict form for controlled reps.
- Myo-Reps Approved: Great for high-volume short-rest sets.
5. Barbell Front Raise to Upright Row Combo
This brutal finisher combines two exercises into one mechanical drop set.
- Start with Front Raises: Raise to about 45 degrees above parallel.
- Transition to Upright Rows: Once fatigued, switch movements for added volume.
- Go Light: A 45-lb bar is often enough.
Conclusion
These five delt exercises are scientifically backed for hypertrophy. Whether fine-tuning your shoulder training or completely revamping it, these movements will get you closer to 3D delts.
And if you’re ever in Thunder Bay, Ontario, track down Andre—he’ll show you how to take your delt gains to the next level. Just avoid winter unless you like freezing to death (politely).
Now go hit the gym and make those delts pop!
