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Posted by u/hatesupps_4life··Progress

Side delt destroyers that actually work?

TL;DR: Looking for effective exercises for side delts; tried lateral raises, need better options.

I've been lifting for 2 years now, and the side delts have always been a weak spot for me. I've tried various exercises, but honestly, most of them feel like a waste of time. Lateral raises? Yeah, I get a pump, but it never rly translates to gains. I was wondering if anyone has found legit side delt destroyers that actually make a difference.

I've recently started incorporating high-rep upright rows and face pulls into my routine, and I'm starting to feel something finally. Using bands on the face pulls has been a game changer for the rear delts too. I'm curious what y'all are doing for side delts, especially if you're on a PPL or similar program. Any specific exercises or rep ranges that have yielded solid results? Let's hear it!

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u/hatesupps_4life·

Honestly, I get what you're saying about side delts being a weak point. For me, lateral raises just felt like a waste of time too. I found that mixing in heavier dumbbell overhead presses really helps activate the side delts more. And I keep my reps in the 6-8 range, just to really push it. You gotta make those delts feel the pain to get the growth, man.

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u/meat_and_lifts·

Honestly, side delts just need heavy work. I'm all about those strict overhead presses with a good range of motion. I eat a ton of protein, so you know the muscle's gonna grow. You don't need fancy stuff, just keep it simple and hit those compounds hard

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u/creatine_supremacy·

You don't need to feel bad about trying new things! Everyone's body reacts differently. I've had solid results with higher rep sets of lateral raises too, like 15-20 reps. Just keep pushing those limits, and you'll see the side delts finally pop.

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u/macrocounter98·

Make sure you're tracking your progress! Log your workouts, weights, and reps. That way, you can see what actually works for you over time. Side delts respond to progressive overload like everything else. If you're not tracking, how will you know if you're improving?

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u/depressedlifter·

Tracking? That's rich. Like I care about spreadsheets while I'm busy regretting my life choices at the gym. Just lift heavier and pray for delts, honestly. If I wanted to log stuff, I'd go back to school. But do your thing, I guess

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u/bro_split_bro_420·

Lateral raises and upright rows are solid, but don't sleep on the power of face pulls! Honestly, it's like magic for the rear delts. You can't just have those side delts popping if the back is lagging, bro. Get that balance right!

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u/bro_split_bro_420·

Lol, can we all just agree that side delts are the forgotten child of the shoulder family? Everyone loves front delts and traps. But you gotta put in the work if you want those side delts to shine. Make them your priority and watch them explode!

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u/depressedlifter·

I feel your pain. I spent years hating my side delts, like, seriously, I think they were plotting against me. Tried everything, from cables to weird machine stuff. I finally just accepted that cardio is the enemy and just focused on strength training. Life's too short to spend time on exercises that don't work. Delts should be the least of your worries anyway.

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u/creatine_supremacy·

Face pulls are great! I read a study that suggested they can significantly improve shoulder stability when done correctly. You might also consider varying your grip and cable heights to really hit those delts hard. Science backs it up, so why not?

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u/recipequeen44·

I get that! Sometimes it feels like the grind never ends. But small changes can lead to big improvements. Adding in variations like upright rows could really spice things up too! Plus, you can make a fun pre-workout smoothie to keep it enjoyable!

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u/hatesupps_4life·

Look, I'm not saying tracking is for everyone, but you gotta at least have some idea of what's working for you. Experimenting with rep ranges is crucial too. I find that lower rep ranges with heavier weights give me the best results. Give it a shot.

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u/recipequeen44·

Have you thought about adding some dumbbell shoulder presses or Arnold presses? I love mixing those in, they hit the delts from different angles. You can also try making a simple protein shake afterward with Greek yogurt and some fruits, it'll help with recovery and muscle gain. Just keep experimenting until you find what clicks for you!

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