What Are Lateral Raises?
The lateral raise is a fundamental shoulder exercise that targets the medial deltoids. Performed with dumbbells or cables, it's essential for building rounded shoulder development and improving upper body strength.
How to Perform Lateral Raises Correctly
Step-by-Step Form Guide
- Stand with feet shoulder-width apart, dumbbells at sides
- Maintain slight bend in elbows (10-15°)
- Raise arms sideways until elbows reach shoulder height
- Pause briefly at top position
- Lower slowly with control (3-4 second descent)
Pro Tip: Imagine pouring water from bottles to maintain proper wrist alignment.
Top 3 Benefits of Lateral Raises
- Develops medial deltoids for broader shoulders
- Improves shoulder stability and joint health
- Enhances performance in overhead presses
Most Common Lateral Raise Mistakes (and Fixes)
Mistake #1: Using Too Heavy Weight
Fix: Use 5-15lb dumbbells focusing on muscle contraction
Mistake #2: Shrugging Shoulders
Fix: Keep scapula depressed throughout movement
Mistake #3: Swinging the Weights
Fix: Reduce weight and pause at bottom position
Lateral Raise FAQs
How heavy should lateral raises be?
Focus on 10-15 rep range. If you can't control descent for 3+ seconds, reduce weight.
Are lateral raises bad for shoulders?
When done properly, they improve shoulder health. Avoid pain above 3/10 on discomfort scale.
Can I do lateral raises every day?
Limit to 2-3x weekly. Delts need 48hrs recovery between sessions.
Variations for Different Levels
- Beginners: Seated lateral raises
- Intermediate: Cable lateral raises
- Advanced: 1.5 rep tempo raises
