Side delts
Lateral shoulder - the part that gives shoulders their cap.
Exercises
Ranked by directness on side delts.
Machine Lateral Raise
Pure side-delt work, with the strict path that dumbbells can't enforce.
Dumbbell Y-Raise
Burn across the upper back, side delts, and a long-overlooked region right above the shoulder blade.
Seated Dumbbell Lateral Raise
Pure side-delt isolation - no momentum cheats possible.
Dumbbell Lateral Raise
Burn on the very outside of the shoulder cap. Traps should be relatively quiet.
Cable Lateral Raise
Constant burn on the very outside of the shoulder cap from start to finish.
Leaning Cable Lateral Raise
A side-delt stretch at the bottom you've never felt from any other lateral variation.
Upright Row
Side delts and upper traps light up.
Egyptian Lateral Raise
The most intense side-delt stretch and contraction of any raise variation.
- Side delts
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Front delts
Plate Front Raise
Front delt and a bit of upper chest, depending on grip.
Front delts
Machine Shoulder Press
Pure shoulder work with no balance cost.
Front delts
Seated Dumbbell Shoulder Press
Front of shoulder loaded the whole time, with a bit of side delt at lockout.
Front delts
Landmine Shoulder Press
Front delt work without overhead joint stress.
Front delts
Arnold Press
Front delt at the bottom, side delt as you rotate, hard squeeze overhead.
Front delts
Pike Push-up
Front and side delts doing the work; tight contraction overhead.
Front delts
Overhead Press
Front shoulder pumps; abs and glutes firing as the body's stabilizer.