Ranking

Best side delts exercises

Exercises where side delts are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Cable lateral raise, start positionCable lateral raiseLateral raiseCable
    Growth
    4.5 2 sources
  2. 2Dumbbell lateral raise, start positionDumbbell lateral raiseLateral raiseDumbbells
    Growth
    4.0 5 sources
    Injury risk
    2.7 3 sources
  3. 3Behind-the-back cable lateral raiseLateral raiseCable
    Growth
    5.0 1 source
  4. 4Wide-grip upright row, start positionWide-grip upright rowLateral raiseBarbell
    Growth
    4.0 2 sources
    Injury risk
    3.0 2 sources
  5. 5Cable cross-body lateral raise, start positionCable cross-body lateral raiseLateral raiseCable
    Growth
    4.0 1 source
  6. 6Cable cross-body lateral raiseLateral raiseCable
    Growth
    4.0 1 source
  7. 7Lean-in dumbbell lateral raise, start positionLean-in dumbbell lateral raiseLateral raiseDumbbells
    Growth
    4.0 1 source
  8. 8Side-lying dumbbell lateral raise, start positionSide-lying dumbbell lateral raiseLateral raiseDumbbells
    Growth
    4.0 1 source
  9. 9Machine lateral raise, start positionMachine lateral raiseLateral raiseLateral raise machine
    Growth
    3.5 2 sources
  10. 10Incline dumbbell Y raise, start positionIncline dumbbell Y raiseLateral raiseDumbbells
    Growth
    3.0 2 sources
  11. 11Cable upright row, start positionCable upright rowVertical pullCable
    Growth
    3.0 1 source
    Injury risk
    2.0 1 source
  12. 12Lean-away dumbbell lateral raise, start positionLean-away dumbbell lateral raiseLateral raiseDumbbells
    Growth
    3.0 1 source
  13. 13Behind-the-neck barbell press, start positionBehind-the-neck barbell pressVertical pushBarbell
    Growth
    2.5 2 sources
    Injury risk
    3.5 4 sources
  14. 14Banded lateral raise, start positionBanded lateral raiseLateral raiseBand
    Growth
    2.0 1 source

Not rated yet