Training shoulders effectively requires a focus on all three heads of the deltoid muscle: anterior (front), medial (side/lateral), and posterior (rear). This article will focus on the lateral delts, explaining their function and providing a science-backed approach to maximizing their growth. On push days, prioritizing lateral delts allows for a balanced shoulder development, with rear delts emphasized during pull workouts.
Machine shoulder presses are a good starting point, though handle position can influence muscle activation. Handles that force elbows forward likely increase front delt activation compared to lateral delts. Lateral delts are typically more active when the upper arm is closer to the mid-frontal plane, with elbows out to the side, as seen in behind-the-neck presses.
To optimize lateral delt training, it’s crucial to understand their functions. They perform three primary actions: abduction (raising the arm out to the side), flexion (raising the arm forward), and transverse abduction with external rotation (as in a reverse pec deck).
Lateral delt involvement increases during abduction with greater internal rotation (pinkies up). This tip can also be applied to front raises for increased lateral delt activation. For transverse abduction, external rotation (thumbs up) maximizes lateral delt engagement.
A simple way to determine if an exercise effectively targets lateral delts is to consider the direction of muscle fibers. Are they aligned with the load application? For example, in a front raise, the lateral delt is better positioned to contribute with pinkies up (internal rotation) than with thumbs up. Physically palpating the muscle during different movements can also help gauge activation.
Lateral delt cable raise
Upright rows can be modified to emphasize lateral delts. Initiating the movement outwards rather than upwards prioritizes abduction over flexion. Actively pulling the rope apart isometrically trains abduction, while slight external rotation at the top engages transverse abduction.
Upright row with rope
Lateral raises are arguably the best exercise for isolating lateral delts. A 2012 study by Ojasto and Hakkinen explored the impact of controlled momentum (cheating) on lateral raise effectiveness. The study found that moderate momentum at the beginning of the lift can allow for heavier loads and increased overload in biomechanically advantageous positions (30-60 degrees of abduction). A slight forward lean at the start, followed by an upright posture during the concentric and eccentric phases, can optimize this technique.
Dumbbell lateral raise
Incorporating various lateral raise variations (dumbbells, cables, machines, bands) ensures comprehensive development. Machine lateral raises offer a controlled alternative to free weights.
Machine lateral raise
Concluding the workout with close-grip bench presses targets triceps and upper pecs, providing a well-rounded push day session. This approach, combined with rear delt focus on pull days, ensures balanced shoulder development and overall strength gains.
