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Track workouts and follow programs — all in the Repriot appGet the App

Home
Programs
Exercises
Muscles
Blog

Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion
Support

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Lateral Deltoid | Repriot

Home
/Muscle Guide
/Shoulders
/Lateral Deltoid

Individual MusclesShoulders

Lateral Deltoid

Lateral Deltoid

Muscle Information

Parent Muscle

Description

Middle portion of the deltoid responsible for arm abduction and shoulder width.

Origin

top of the shoulder part of shoulder blade

Insertion

Deltoid part of upper arm

Primary Actions

Lift the arm out to the side

Also Known As

side delt, middle delt, lateral delt

Primary Target Exercises

Exercises that primarily work the Lateral Deltoid(19 exercises)

Barbell Shoulder Press

Deltoid Anterior+3

Barbell Shoulder Press

The barbell shoulder press is a compound exercise that targets all three deltoid heads. This pressing movement is excellent for building overall shoulder mass, strength, and power.

Seated Dumbbell Shoulder Press

Deltoid Anterior+3

Seated Dumbbell Shoulder Press

This compound exercise targets the anterior and medial deltoids.

View All Muscles

Home
/Muscle Guide
/Shoulders
/Lateral Deltoid

Individual MusclesShoulders

Lateral Deltoid

Lateral Deltoid

Muscle Information

Parent Muscle

Description

Middle portion of the deltoid responsible for arm abduction and shoulder width.

Origin

top of the shoulder part of shoulder blade

Insertion

Deltoid part of upper arm

Primary Actions

Lift the arm out to the side

Also Known As

side delt, middle delt, lateral delt

Primary Target Exercises

Exercises that primarily work the Lateral Deltoid(19 exercises)

Barbell Shoulder Press

Deltoid Anterior+3

Barbell Shoulder Press

The barbell shoulder press is a compound exercise that targets all three deltoid heads. This pressing movement is excellent for building overall shoulder mass, strength, and power.

Seated Dumbbell Shoulder Press

Deltoid Anterior+3

Seated Dumbbell Shoulder Press

This compound exercise targets the anterior and medial deltoids.

View All Muscles

Cable Shoulder Press

Deltoid Anterior+3

Cable Shoulder Press

The cable shoulder press trains the deltoids and triceps through an overhead pressing pattern while keeping constant tension. A solid brace and controlled path keep the shoulders happy.

Machine Hammer Shoulder Press

Deltoid Anterior+3

Machine Hammer Shoulder Press

The machine hammer shoulder press is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Seated Shoulder Press Machine

Deltoid Anterior+3

Seated Shoulder Press Machine

The seated shoulder press machine is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Dumbbell Arnold Press

Deltoid Anterior+3

Dumbbell Arnold Press

The dumbbell Arnold press is a compound shoulder exercise that targets all three deltoid heads with a unique rotation. This movement is excellent for building shoulder mass and strength.

Dumbbell Shoulder Press

Deltoid Anterior+3

Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise that targets all three deltoid heads. This movement is excellent for building shoulder mass and strength.

Seated Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Barbell Behind The Neck Shoulder Press

The seated barbell behind the neck shoulder press is a compound exercise that targets the deltoids with the bar behind the head. This movement requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Behind The Neck Shoulder Press

This compound exercise targets deltoids with bar behind head. Smith machine provides stability while requiring good shoulder mobility.

Standing Dumbbell Arnold Press

Deltoid Anterior+3

Standing Dumbbell Arnold Press

The standing dumbbell Arnold press is a compound exercise that targets all three heads of the deltoids with a rotating motion. This unique press variation provides comprehensive shoulder development.

Seated Barbell Overhead Shoulder Press

Deltoid Anterior+3

Seated Barbell Overhead Shoulder Press

The seated barbell overhead shoulder press is a compound exercise that targets the anterior and medial deltoids. The seated position provides stability and is excellent for building shoulder mass.

Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Barbell Behind The Neck Shoulder Press

The barbell behind the neck shoulder press is a compound exercise that targets the lateral and posterior deltoids with the bar positioned behind the head. This variation requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Shoulder Press

The seated Smith machine shoulder press is a compound exercise that targets all three deltoid heads with a fixed bar path. The seated position with back support provides stability for heavy loading, making it excellent for building shoulder mass and strength.

Seated Dumbbell Lateral Raise

Deltoid Lateral

Seated Dumbbell Lateral Raise

The seated dumbbell lateral raise is an isolation exercise that targets the medial deltoid. The seated position eliminates lower body momentum and ensures strict form, making it excellent for building shoulder width and definition.

Smith Machine Upright Row

Deltoid Lateral+2

Smith Machine Upright Row

The Smith machine upright row is a compound exercise that targets the medial deltoids and upper traps. The fixed bar path provides stability and is excellent for shoulder development.

Machine Lateral Raise

Deltoid Lateral

Machine Lateral Raise

The machine lateral raise is an isolation exercise that targets the medial deltoid with a fixed movement path. This machine variation eliminates momentum and provides constant tension, making it excellent for building shoulder width and definition.

Barbell Upright Row

Deltoid Lateral+2

Barbell Upright Row

The barbell upright row targets the lateral delts and upper traps, but going too high can irritate shoulders for some lifters. Use a moderate grip and stop around lower-chest height if needed.

Single Arm Cable Lateral Raise

Deltoid Lateral

Single Arm Cable Lateral Raise

The single arm cable lateral raise is an isolation exercise that targets the medial deltoid with constant cable tension. The unilateral movement corrects imbalances and provides consistent resistance, making it excellent for shoulder width and definition.

Dumbbell Lateral Raise

Deltoid Lateral

Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that targets the medial deltoid. This movement is excellent for building shoulder width and creating the coveted V-taper physique.

Cable Shoulder Press

Deltoid Anterior+3

Cable Shoulder Press

The cable shoulder press trains the deltoids and triceps through an overhead pressing pattern while keeping constant tension. A solid brace and controlled path keep the shoulders happy.

Machine Hammer Shoulder Press

Deltoid Anterior+3

Machine Hammer Shoulder Press

The machine hammer shoulder press is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Seated Shoulder Press Machine

Deltoid Anterior+3

Seated Shoulder Press Machine

The seated shoulder press machine is a compound exercise that targets the anterior and medial deltoids. The machine provides stability and controlled movement, making it excellent for shoulder mass.

Dumbbell Arnold Press

Deltoid Anterior+3

Dumbbell Arnold Press

The dumbbell Arnold press is a compound shoulder exercise that targets all three deltoid heads with a unique rotation. This movement is excellent for building shoulder mass and strength.

Dumbbell Shoulder Press

Deltoid Anterior+3

Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise that targets all three deltoid heads. This movement is excellent for building shoulder mass and strength.

Seated Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Barbell Behind The Neck Shoulder Press

The seated barbell behind the neck shoulder press is a compound exercise that targets the deltoids with the bar behind the head. This movement requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Behind The Neck Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Behind The Neck Shoulder Press

This compound exercise targets deltoids with bar behind head. Smith machine provides stability while requiring good shoulder mobility.

Standing Dumbbell Arnold Press

Deltoid Anterior+3

Standing Dumbbell Arnold Press

The standing dumbbell Arnold press is a compound exercise that targets all three heads of the deltoids with a rotating motion. This unique press variation provides comprehensive shoulder development.

Seated Barbell Overhead Shoulder Press

Deltoid Anterior+3

Seated Barbell Overhead Shoulder Press

The seated barbell overhead shoulder press is a compound exercise that targets the anterior and medial deltoids. The seated position provides stability and is excellent for building shoulder mass.

Barbell Behind The Neck Shoulder Press

Deltoid Anterior+3

Barbell Behind The Neck Shoulder Press

The barbell behind the neck shoulder press is a compound exercise that targets the lateral and posterior deltoids with the bar positioned behind the head. This variation requires good shoulder mobility and is excellent for building shoulder mass.

Seated Smith Machine Shoulder Press

Deltoid Anterior+3

Seated Smith Machine Shoulder Press

The seated Smith machine shoulder press is a compound exercise that targets all three deltoid heads with a fixed bar path. The seated position with back support provides stability for heavy loading, making it excellent for building shoulder mass and strength.

Seated Dumbbell Lateral Raise

Deltoid Lateral

Seated Dumbbell Lateral Raise

The seated dumbbell lateral raise is an isolation exercise that targets the medial deltoid. The seated position eliminates lower body momentum and ensures strict form, making it excellent for building shoulder width and definition.

Smith Machine Upright Row

Deltoid Lateral+2

Smith Machine Upright Row

The Smith machine upright row is a compound exercise that targets the medial deltoids and upper traps. The fixed bar path provides stability and is excellent for shoulder development.

Machine Lateral Raise

Deltoid Lateral

Machine Lateral Raise

The machine lateral raise is an isolation exercise that targets the medial deltoid with a fixed movement path. This machine variation eliminates momentum and provides constant tension, making it excellent for building shoulder width and definition.

Barbell Upright Row

Deltoid Lateral+2

Barbell Upright Row

The barbell upright row targets the lateral delts and upper traps, but going too high can irritate shoulders for some lifters. Use a moderate grip and stop around lower-chest height if needed.

Single Arm Cable Lateral Raise

Deltoid Lateral

Single Arm Cable Lateral Raise

The single arm cable lateral raise is an isolation exercise that targets the medial deltoid with constant cable tension. The unilateral movement corrects imbalances and provides consistent resistance, making it excellent for shoulder width and definition.

Dumbbell Lateral Raise

Deltoid Lateral

Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that targets the medial deltoid. This movement is excellent for building shoulder width and creating the coveted V-taper physique.