How many sets of side delts per week?

Most lifters progress on 8 to 20 hard sets a week, often more than they give the front delts. FlexFit starts near the low end of your program's range and adds sets week to week as you log them.

Can you train side delts at home without a cable?

Yes. A dumbbell lateral raise is the standard home version. A plate held out to the side works the same pattern. FlexFit programs those when your equipment profile has no cable.

Side Delts Exercises

The side delts raise the arm out to the side, which is the motion that adds width at the shoulder. Lateral raises train them through a long arc. Upright rows add a bit more load in a shorter range. FlexFit programs raises in the 10 to 20 rep range, with dumbbells at home and cables or a machine at the gym.

How to train side delts

Raise to about shoulder height and lower under control, with a slight elbow bend that stays fixed. Use 10 to 20 reps. Two or three raise variations across the week beat one heavy set you have to heave. Stop the set when the raise turns into a shrug.

How FlexFit programs side delts

At home, FlexFit programs dumbbell lateral raises, including leaning and single-arm versions, and a plate raise if you have a plate. At the gym it adds cable lateral raises and the lateral-raise machine. Sets come from your program's current week, and the next session's targets update from what you logged.

Side Delts exercises in FlexFit's library

Lateral Raise (Cable)
Stand sideways to a low cable pulley with feet hip-width apart. Grasp the handle with your far hand across your body,...
Lateral Raise (Dumbbell)
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing inward. Let your...
Machine Lateral Raise
Sit upright in the lateral raise machine with your back against the pad and adjust the seat so the pivot point aligns...
Upright Row
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs. Let your arms hang...

Side Delts training questions

How many sets of side delts per week?: Most lifters progress on 8 to 20 hard sets a week, often more than they give the front delts. FlexFit starts near the low end of your program's range and adds sets week to week as you log them.
Can you train side delts at home without a cable?: Yes. A dumbbell lateral raise is the standard home version. A plate held out to the side works the same pattern. FlexFit programs those when your equipment profile has no cable.