Lateral Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand tall with feet shoulder-width apart, holding dumbbells at your sides with a neutral grip.
• Lean your torso slightly forward and soft-bend your elbows.
• Raise the dumbbells out to the sides in a wide arc until your arms are parallel to the floor.
• Lower the weights slowly back to the starting position, maintaining control.

Common mistakes

• Using body momentum or swinging the torso to fling the weights upward.
• Shrugging the shoulders upward, which shifts the load to the upper traps.
• Leading the movement with the hands instead of keeping the elbows slightly higher than the wrists.

Frequently asked questions

Should my palms face down or forward at the top?

Your palms should face down or slightly toward the floor to maximize tension on the lateral deltoid.

How high should I raise my arms?

Raise your arms until they are parallel to the floor. Going higher increases the involvement of the traps and can irritate the shoulder joint.

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