Lateral Raise

The Lateral Raise is one of the best exercises for building broad and strong shoulders, especially because it targets the middle part of the deltoid muscles. This exercise is perfect for developing shoulder width and providing a balanced upper body. It is easy to perform and requires only manuals.

Correct Form and Technique

How to perform a Lateral Raise correctly:

  1. Starting position: Stand with your feet hip-width apart, hold a dumbbell in each hand with your arms at your sides, palms facing inwards.
  2. Lift: Lift your arms out to the sides with a slight bend in the elbows, until they are in line with your shoulders. Make sure the movement comes from the shoulders, not the arms.
  3. Lowering: Controlledly lower the dumbbells back to the starting position. Avoid swinging the weights or using momentum.

Watch this video for proper technique:

Common Errors

To maximize the effect of the Lateral Raise, avoid these mistakes:

  • Using too heavy a weight: Excessive weight can cause you to use other muscles, such as the trapezius, and weaken the effect on the shoulders.
  • Overextending the elbows: Keep a slight bend in the elbows throughout the movement to avoid unnecessary strain on the joints.
  • Use of momentum: Make sure to perform the exercise slowly and controlled, without swinging the weights up with the body.

Modifications and Variations

To make the exercise more challenging or to adapt it to your goals, try these variations:

  • One-arm Lateral Raise: Perform the exercise with one arm at a time for a better focus on balance and stability.
  • Cable Lateral Raise: Use a cable machine to maintain constant tension throughout the movement.
  • Seated Lateral Raise: Seated versions of the exercise reduce momentum, making the exercise more isolated on the shoulders.

Here is a video with tips for variations:

Number of Repetitions and Sets

The number of sets and repetitions can be adjusted based on your training level:

  • Beginners: Start with 3 sets of 10-12 repetitions with lighter dumbbells.
  • Advanced: 4 sets of 12-15 repetitions with moderate weights.
  • Experts: Use heavier weights and perform 4-5 sets of 8-10 repetitions for maximum muscle growth.

Breathing technique

Breathe correctly to stabilize the body during the exercise:

  • Breathe in: Take a deep breath before lifting the dumbbells up.
  • Exhale: Exhale as you lower the dumbbells back to the starting position.
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