Lateral Raises

Lateral Raises

Lateral raises isolate the middle deltoid to give shape and width to the shoulders.

Muscles Involved

• Middle deltoid : exclusive target, creates shoulder width
• Upper trapezius : tends to compensate if too heavy
• Supraspinatus : initiates the first degrees of abduction

Step-by-Step Instructions

Step 1 — Position

Standing or seated, dumbbells at sides, slight torso lean.

Step 2 — The raise

Lift arms laterally to horizontal. Elbows slightly bent.

Step 3 — Technique

Pinkies slightly higher than thumbs (pouring water).

Step 4 — Descent

Lower controlled, do not go above horizontal on the way up.

Sets and Reps

4 sets of 12-20 reps. Light loads. Rest 45 seconds.

Common Mistakes

• Loads too heavy : traps compensate, use light loads
• Body momentum : strict movement, no swinging
• Going too high : above horizontal, traps take over

Safety Tips

Use very light loads. Movement quality over load. If shoulder pain occurs, reduce the range.

Variations

• Cable lateral raises : constant tension
• Drop set lateral raises : popular intensification technique
• Bent-over lateral raises : targets posterior deltoid

Who Is This Exercise For?

All levels. The most important isolation exercise for shoulders.