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💪 Strength Beginner

Lateral Raise

An isolation exercise that targets the side deltoids for wider, more defined shoulders.

Muscle Groups

Side Deltoids Front Deltoids Trapezius

Equipment Needed

Dumbbells

The lateral raise is the go-to exercise for building the medial (side) head of the deltoid, creating the appearance of wider shoulders and a more V-shaped torso.

How to Perform

  1. Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body.

  2. Start Position: Maintain a slight bend in your elbows and keep your core engaged. Lean very slightly forward.

  3. Raise: Lift the dumbbells out to your sides until your arms are parallel to the floor, leading with your elbows.

  4. Top Position: At the top, your arms should form a T with your body. Keep a slight bend in your elbows throughout.

  5. Lower: Slowly lower the weights back to your sides with control.

Tips

  • Use lighter weights and focus on form
  • Lead with your elbows, not your hands
  • Don’t swing or use momentum
  • Think about pouring water from a pitcher at the top

Variations

  • Seated Lateral Raise: Eliminates momentum
  • Cable Lateral Raise: Constant tension throughout
  • Leaning Lateral Raise: Hold a pole for increased range
  • Single-Arm Lateral Raise: Focus on one side at a time

Common Mistakes

  • Using too much weight
  • Swinging the weights up with momentum
  • Raising the arms too high (above parallel)
  • Shrugging the shoulders during the lift