Side Delts
3 exercises that train the side delts directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
The cable lateral raise is a one-arm side raise using a low pulley, which keeps tension on the side delt through the whole range. It suits lifters who want to add side-delt volume with smoother loading than dumbbells.
The dumbbell lateral raise lifts the arms out to the sides to about shoulder height. It is the most direct exercise for the side delts, which give the shoulders width, and suits anyone who wants broader-looking shoulders.
The machine lateral raise lifts your arms out to the sides against padded levers, isolating the side delts. It provides consistent tension through the range and suits anyone wanting wider shoulders without the swinging that often creeps into dumbbell raises.
These exercises work the side delts as a secondary muscle, which counts toward your weekly work but not as much as a direct set.
Direct weekly sets for the side delts in each free program. Secondary work is not counted.