Side (Lateral) Deltoid Head

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The lateral deltoid head is one of three heads of the deltoid structure, and is located at the side of the shoulder. The deltoid was more commonly known as deltoideus, because of the shape of the Greek letter Delta, a triangle.

The lateral head of the deltoid is mainly responsible for the width of the shoulders, which is aspired by anyone who wants to create the V-Taper illusion.

The lateral deltoid is successfully targeted by overhead pressing movements. These exercises can be viewed in the above exercise section.
Similarly to the anterior deltoid head, some people opt not to include any direct isolation work to their workouts, as many compound pressing movements will successfully recruit the deltoids.

Compound work is important, but sometimes this shouldn’t always be seen as the only way to stimulate the deltoids if hypertrophy is the goal. Single joint isolation work can provide an integral role in shoulder development, resulting in direct stimulation to the muscle without other muscles taking over the movement.

The deltoid is like most other muscles. For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension, and therefore adequate stimulation for sarcoplasmic hypertrophy.
If however strength and power is the primary goal then the deltoids will likely be best stimulated via pressing movements, where 1-5 reps can be incorporated successfully. Lower reps don’t always suit isolation movements, as form may suffer, and increase chances of injury, especially to the smaller rotator cuff muscles (Subscapularis, Supraspinatus, Infraspinatus, and Teres minor).