Advanced Dumbbell Side Delts Exercises to Get Lean
17 Advanced Dumbbell Side Delts Exercises to Get Lean with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerDumbbell - 2
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerDumbbell - 3
Arnold Press
1. This exercise was invented by a person named Arnold, and it is characterized by a unique wrist rotation that is different from a regular shoulder press. 2. It is effective for developing the entire shoulder evenly, including the front and side shoulder muscles!
BeginnerDumbbell - 4
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerDumbbell - 5
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedDumbbell - 6
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedDumbbell - 7
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedDumbbell - 8
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedDumbbell - 9
Dumbbell Cuban Press
This press variation strengthens your rotator cuff and shoulders.
AdvancedDumbbell - 10
Dumbbell Push Jerk
This is a full-body power shoulder exercise using a dumbbell.
AdvancedDumbbell
Ranked 11–17
- 11
Hip Hugger
This exercise works both your delts and upper traps to define your shoulders and upper chest.
AdvancedDumbbell - 12
Lu Raise
Lift the plate overhead to work your shoulders and upper back.
AdvancedDumbbell - 13
One Arm Dumbbell Overhead Press
This press targets one shoulder to boost balance and stability.
AdvancedDumbbell - 14
Poliquin Lateral Raise
This lateral raise variation targets your side delts by moving your arms slightly behind you.
AdvancedDumbbell - 15
Shoulder to Shoulder Press
This is a full-body shoulder exercise where you press the weight from one shoulder to the other.
AdvancedDumbbell - 16
Super Rom Lateral Raise
This exercise hits your side delts with a bigger range of motion than a regular lateral raise.
AdvancedDumbbell - 17
Standing Dumbbell Shoulder Press
This standing shoulder press works your delts and core.
AdvancedDumbbell
