Trainer: This Forgotten Delt Exercise Is a Game Changer for Shoulder Size originally appeared on Men's Fitness.

The lateral raise — holding a dumbbell in the top arm and raising until that arm is straight — makes a challenging move far harder, even with a light weight.

Do all your reps on one side before switching the dumbbell to the opposite hand and lateral lunging on the opposite side. How to modify: If the overhead press is too much, you can eliminate it. 5.

The side lunge develops balance, stability and strength while making it easier to do day-to-day activities.

Dumbbell vs Cable Lateral Raises: The Results The researchers found that both dumbbell and cable lateral raises produced small to medium increases in lateral deltoid muscle thickness.

Lunging to the side also provides the inner thigh muscles with a dynamic stretch. How to do it: Stand with feet together and use both hands to hold a dumbbell or kettlebell in front of chest.

To target the lateral deltoid fibers, a straight or bent arm side raise can be utilized. To target the posterior deltoid fibers, a straight arm extension can be utilized.

The lateral raise — holding a dumbbell in the top arm and raising until that arm is straight — makes a challenging move far harder, even with a light weight.