Anatomy Of The Side Delt
The side delt, also known as the lateral deltoid, is one of three muscles making up the deltoid muscle group. It sits in between the anterior and posterior deltoid muscles and is located directly on top of the shoulder joint.
Because of its location, the lateral deltoid is the muscle mostly responsible for the abduction of the shoulder. That is lifting the arm sideways away from the body.
The deltoid muscles differ from the rotator cuff muscles. Although the latter also plays an important role in stabilizing the shoulder joint, aiding in alignment during shoulder movement.
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Benefits Of Side Delt Exercises
Incorporating side deltoid exercises into your workout regime can provide a variety of benefits. We will discuss them in greater detail below.
Tones Muscles
Although it’s not possible to tone muscles, it is possible to give them a toned appearance by increasing their size.
Due to their position on the top of the shoulder, strong deltoids absolutely contribute to a sculpted and rounded shoulder appearance.
On top of that, strong shoulders help to create a well-balanced look between your shoulders, chest, and arms. This contributes to a well-proportioned and aesthetically pleasing upper body.
Builds Strength
The reason we do any strength training exercise is to help strengthen the worked muscle group. However, in the case of side deltoids, there are specific benefits that can be gained by doing side delt-specific exercises.
The most noteworthy of these benefits relates to the effect of strong side deltoids in preventing injury. Strong side deltoids improve shoulder stability, which means that they help to hold the shoulder joint in place during lifts.
Not only that, but strong side deltoids help to protect the rotator cuff muscles. In the instance of weak deltoid muscles, the rotator cuff muscles become strained taking on a larger load.
Improves Physique
In body-building, a common desire is to create a V-shaped torso, with large shoulders contributing to a pronounced upper body.
This look is impossible to create without the help of bulky and well-defined shoulder muscles. Of which, side delt exercises can greatly contribute.
Side Delt Training Tips
- To ensure targeted side delt hypertrophy, include as many side delt isolation exercises as possible in your workout. Isolation exercises focus on a single muscle group and offer the best results.
- Since they are small muscles, the side deltoids tend to respond well to higher volumes. If you are having trouble building your side deltoids, try incorporating 12–15 reps per set.
- To avoid muscular imbalances, it’s important to do at least one or two unilateral exercises per workout. An example of a unilateral exercise is the Arnold press, which works each hand independently.
Conclusion
Incorporating side deltoid is a must for every gym goer. It provides essential benefits, like building strength to prevent shoulder injuries caused by muscular imbalances. Beyond that, it can enhance your aesthetic, giving you a strong and well-defined look.
Also, don’t forget to strengthen the anterior and posterior deltoids for optimal upper-body performance. You can do so by incorporating more of the best shoulder workouts for men, as backed by science.
Frequently Asked Questions
Since the side deltoids are most activated by shoulder abduction, use exercises that involve moving the arm from the body. These include lateral raises, upright rows, and overhead presses.
Many exercises can be used to strengthen the side delts, including dumbbell or cable lateral raises, upright rows, and Arnold presses.
Yes, the side deltoids are useful muscles for functional movement and athletics. They help with shoulder abduction, improve shoulder mobility, and also contribute to an aesthetically pleasing upper body.
No, you shouldn’t train any muscle group every day. Instead, aim to give yourself one to three days of rest between workouts to allow for optimal muscle recovery.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
- Yanez, C., Vergara, L., Muñoz, V. and Ochoa, D. (2023). Original Article Muscle toning term used in fitness and sports: a critical confusion. [online] ResearchGate. Available at: https://www.researchgate.net/publication/374779541_Original_Article_Muscle_toning_term_used_in_fitness_and_sports_a_critical_confusion.
- Prabhakar, A., Narayan, J., P Swathikaa, Kumareswaran, S.I. and Subramanian, K.N. (2022). Current concepts on management of cuff tear. Journal of Clinical Orthopaedics and Trauma, [online] 28, pp.101808–101808. doi:https://doi.org/10.1016/j.jcot.2022.101808.
- Wang, H., Chen, L., Xu, G. and Liu, H. (2024). Biomechanical effects of deltoid muscle atrophy on rotator cuff tissue: a finite element study. Scientific Reports, [online] 14(1). doi:https://doi.org/10.1038/s41598-024-67368-0.
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