🔥 Deltoid Super Set – Example Workout

Deltoid Super Set - Example Workout
Deltoid Super Set – Example Workout

1. Single-Arm Leaning Away Lateral Raise

This exercise is a personal favorite of mine. The leaning motion allows you to really isolate your deltoid, as not even your core can work in this position. It also gives you a greater range of motion to work with!

How to:

  1. Hold onto something stable – the tower of a cable machine or a smith machine bar.
  2. Have a dumbbell in the other hand.
  3. Keeping your feet together, lean away from the tower/bar so that your body is diagonal.
  4. Have your working arm by your side, with your palm facing your body.
  5. Perform a lateral raise by keeping your arm straight and lifting it up until it is parallel to the ground.
  6. Hold for a second at the top of the movement and then return slowly to starting position.
  7. Do all repetitions on one arm before changing sides.

Suggested reps: 8 to 12 each side

Pro tip: Think about lifting the dumbbell as far away from your body as possible, this encourages your lateral deltoids to work rather than your traps.

2. Cable Machine Y Raise

You need a double-sided cable machine to do this exercise. And don’t worry about taking up both sides of it – it will be worth it!

How to:

  1. Set each cable on the bottom setting with the short handle connection.
  2. Stand facing the machine with your feet shoulder width apart.
  3. Cross the cables over, so you’re holding the left in the right hand and vice versa.
  4. At this stage, your hands are in front of your body and facing each other.
  5. From here, lift your arms up and out wide, forming a ‘Y’ shape above your head.
  6. Hold for a second and return to starting position.

Suggested reps: 10 to 12

Pro tip: Stabilize through your core and avoid torso swinging to raise the cables.

🔥 Lateral Deltoid Example Workout

I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out.

This workout consists of 2 x giant supersets. 

🚨 SUPERSET 1

Seated Arnold Press x 12

Dumbbell Lateral Raises x 10

Barbell High Row x 8

Rest for 90 seconds and repeat x 3!

🚨 SUPERSET 2

Side Plank with Lateral Raise x 12

Cable Machine ‘Y’ Raise x 10

Leaning Away Lateral Raise x 8

Rest for 90 seconds and repeat x 3!

Shoulders are sensitive! Don’t forget to check out the video links provided in the exercise descriptions, above. They will show you the right technique to ensure you get the best out of these exercises.

🌍 Final Words

If you’re looking to gain width through your arms, you should be focusing on your lateral deltoids. I hope this article has shed some light on the best movements for you to be doing to target these muscles!

As you can see there aren’t a lot of exercises that isolate your middle deltoids. But if done correctly, these lot should be enough to do the trick! Did I miss anything? Let our readers know about your go-to lateral deltoid exercise in the comments section below!

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