The side delt is a small muscle that can respond well to lighter weights and higher reps. When you use dumbbells the grip and forearm plans a big role.
By using plates it gives you a different feel compared to dumbbells.
Don’t worry about going too heavy, focus on perfect form with lots of reps.
I don’t do a lot of muscle isolation work with my female athletes but the side delts are one of the few muscles I recommend you train if you want your shoulders to pop out.
In this video Vanessa is one of our athletes training for her first UFE Bikini & Fitness show. For athletes competing I do focus on hitting the muscles as they are judged more for how they look so adding in extra direct muscle work can be a good thing.
Give it a try and let me know how you find it.
Rob King is a Competitive PowerLifter, Coach and Writer.