Side delts

The outside of the shoulder that makes your shoulders look wider.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Arm circles10 forwards, 10 backwards
Start small and make the circles bigger each rep.
Band dislocates10 reps
Hold a band wide with straight arms and move it over your head and behind you.
Band external rotations12 each arm
Elbow tucked at your side, rotate your forearm outwards against a light band.

Pick 1 of these 3 exercises

CableIsolation
Lateral raise
Options: Cable with a wrist cuff, machine, or dumbbells (shown)
6–10 reps recommended · 10–15 also works well
- Raise your arm out to the side until it's level with your shoulder.
- Lead with your elbows, keeping a slight bend in them.
- Use a weight you can lift without swinging.
Watch a video demo (opens YouTube in a new tab)
DumbbellsIsolation
Seated dumbbell lateral raise
6–10 reps recommended · 10–15 also works well
- Sit on the end of a bench with the dumbbells at your sides.
- Raise them out to shoulder height.
- Sitting stops you using your legs to swing the weight up.
Watch a video demo (opens YouTube in a new tab)
DumbbellsIsolation
Lying incline lateral raise
6–10 reps recommended · 10–15 also works well
- Lie sideways on an incline bench.
- Raise the dumbbell out to the side until it's in line with your shoulder.
- This version is hardest at the bottom, where standing raises are easiest.
Watch a video demo (opens YouTube in a new tab)