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Lateral Raise

Difficulty: ⭐ Beginnerpush

Home Setup

Use any weighted household items

Water bottlesCanned goodsBooksFilled bags

💡 Pro tip: Start with lighter objects to master form before adding weight

Gym Setup

Dumbbells or cable machine

Safety: Keep slight bend in elbows, avoid swinging momentum

💪 Muscles Worked

Lateral DeltoidAnterior DeltoidSupraspinatusUpper TrapeziusSerratus Anterior

⭐ Why This Exercise?

Lateral raises are essential for building wider, more defined shoulders by directly targeting the lateral deltoid head, creating the coveted V-taper physique. This isolation movement allows for high-volume training with lighter weights, promoting muscle hypertrophy while minimizing joint stress compared to compound pressing movements.

Make It Easier

Regressions for building up strength

1. Seated Lateral Raise

dumbbells

Eliminates momentum from legs

2. Single-arm Lateral Raise

dumbbell

Focus on one side at a time

3. Resistance Band Lateral Raise

resistance bands

Lighter resistance and variable tension

Make It Harder

Progressions for advanced athletes

1. Leaning Lateral Raise

dumbbell

Increased range of motion

2. Cable Lateral Raise

cable machine

Constant tension throughout movement

3. Lateral Raise to Overhead Press

dumbbells

Combines movements for greater difficulty

4. Y-Raise

dumbbells

Increased range and shoulder engagement

↕️ Similar Movements

Front Raise
Anterior deltoid focus instead of lateral
Overhead Press
Compound shoulder pressing movement
Rear Delt Fly
Targets posterior deltoid
Upright Row
Similar shoulder abduction with pulling pattern
Arnold Press
Multi-plane shoulder development

Form Checklist

✓Stand with feet hip-width apart
✓Slight bend in elbows
✓Raise arms to shoulder height
✓Lead with elbows not hands
✓Control the descent
✓Keep core engaged

Common Mistakes

  • •Using too much weight
  • •Shrugging shoulders up
  • •Swinging or using momentum
  • •Raising arms too high above shoulders
  • •Locking out elbows

📈 When to Progress

When you can do 12-15 reps with perfect form for 3 sets without momentum or compensation