Lateral Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Lateral raises isolate your side delts through shoulder abduction—raising your arms out to the sides. This is the primary exercise for building shoulder width. Most pressing movements neglect the lateral head, making direct isolation essential for capped shoulders.
Lead with your elbows, not your hands. Keep a slight bend in your elbows and raise until arms are parallel to the floor. Do not go higher—trap takes over. Use lighter weight than your ego wants.
Muscles worked: Lateral Raise
Why This Exercise Works
The lateral raise isolates the lateral (medial) head of the deltoid through shoulder abduction — raising the arm away from the body in the frontal plane. The supraspinatus, a rotator cuff muscle, initiates the first 15 degrees of abduction before the lateral deltoid becomes the primary mover. Above 90 degrees, the upper trapezius increasingly takes over, which is why most lateral raise protocols stop at or slightly below shoulder level. Strict form is crucial because the lateral deltoid is a relatively small muscle that can easily be overpowered by momentum or trap involvement. A slight forward lean helps maintain tension on the lateral delt and reduces impingement risk. Internal rotation (thumbs down) was once popular but increases impingement risk; neutral grip or slight external rotation is safer for most lifters.
EMG research shows that lateral deltoid activation peaks at approximately 60-90 degrees of abduction — the final portion of the raise before shoulder level. This is why partial reps at the top portion of lateral raises can be effective for targeting the lateral delts when fatigued. Interestingly, the anterior deltoid also activates substantially during lateral raises (about 50% of its maximum), which is why pressing movements should precede isolation work — the lateral delts work while the front delts are pre-fatigued. Using a controlled 2-second eccentric (lowering) phase significantly increases time under tension and prevents momentum from doing the work on the way up. The "pour water" cue (rotating thumbs slightly down at the top) was historically popular but is now discouraged; keeping thumbs level or slightly elevated reduces subacromial impingement risk without sacrificing lateral delt activation.
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Lateral Raise form guide
- 1
Stand holding dumbbells at your sides.
- 2
Keep a slight bend in your elbows.
- 3
Raise the dumbbells out to the sides.
- 4
Lift until arms are parallel to the floor.
- 5
Lower with control to your sides.
- 6
Keep your torso stable.
What are the best tips for the Lateral Raise?
Lead with your elbows, not your hands.
Don't swing or use momentum.
Keep a slight forward lean.
Control the weight throughout.
When to Use the Lateral Raise
Use lateral raises after pressing movements when front delts are pre-fatigued. They respond well to high frequency—train them 3-4 times per week with moderate volume. Include them on push days, shoulder days, or as standalone accessory work.
What are common Lateral Raise mistakes to avoid?
Using too much weight and swinging.
Raising too high (above shoulder level).
Leading with hands instead of elbows.
Shrugging shoulders up.
Is the Lateral Raise right for you?
All fitness levels looking to build strength and muscle definition.
How many sets and reps of Lateral Raise should you do?
Recommendation: 3-4 sets of 12-15 reps. Rest 60s.
Muscle Growth
12-15 reps
Rest 90s-2min
Strength
8-10 reps
Rest 2-3min
Endurance
15-25 reps
Rest 60s
Where to Use in Your Workout
Lateral raises fit best after pressing movements when the anterior delts are pre-fatigued, allowing you to focus on the lateral head. They respond well to high reps (12-20) and can be trained frequently (3-4x/week). Include them on shoulder days, push days, or as a standalone shoulder accessory on other training days. For shoulder width prioritization, perform 15-25 total sets of lateral raises per week distributed across 3-4 sessions. Drop sets and mechanical drop sets (starting with cables, moving to dumbbells) are extremely effective for this muscle since it responds well to metabolic stress. Giant sets combining different lateral raise angles can thoroughly exhaust the lateral delts in minimal time.
Sample Workout Blocks
SHOULDER FOCUS DAY 1. Overhead Press — 4 sets × 6-8 reps (2 min rest) 2. Lateral Raise — 4 sets × 12-15 reps (60 sec rest) 3. Face Pull — 3 sets × 15-20 reps (45 sec rest) 4. Reverse Pec Deck — 3 sets × 12-15 reps (45 sec rest) PUSH DAY SHOULDER FINISHER 1. Bench Press — 4 sets × 6-8 reps 2. Incline Dumbbell Press — 3 sets × 10-12 reps 3. Lateral Raise — 3 sets × 15-20 reps (45 sec rest) 4. Tricep Pushdown — 3 sets × 12-15 reps
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Get Your Custom PlanWhat are good alternatives to the Lateral Raise?
Other Variations
Variation Details
Cable Lateral Raise
Perform lateral raises using a low cable pulley. This provides more constant tension throughout the movement compared to dumbbells, where resistance is lowest at the bottom. The cable angle also changes the strength curve slightly, often providing a better mind-muscle connection.
Seated Lateral Raise
Perform lateral raises while seated on a bench. This eliminates lower body momentum and leg drive, forcing stricter form. The seated position also reduces the ability to lean or sway, making this variation excellent for isolating the lateral delts with lighter weights.
Leaning Lateral Raise
Hold a sturdy object with one hand and lean away from it while performing single-arm lateral raises. This changes the resistance curve to provide more tension at the bottom of the movement where dumbbells normally provide the least resistance. Excellent for maximizing lateral delt stretch.
Machine Lateral Raise
Use a dedicated lateral raise machine with pads that support your upper arms. This eliminates grip demands and provides a fixed movement path. The machine variation is excellent for training to failure safely and for high-rep drop sets.
Band Lateral Raise
Perform lateral raises using a resistance band under your feet. Bands provide accommodating resistance — tension increases as you raise your arms. Useful for warm-ups, home training, or as a finisher after dumbbell work. Light bands work well for high-rep sets.
Lateral Raise vs Other Exercises
Cable lateral raises provide more constant tension throughout the range of motion compared to the variable tension of dumbbells. Many lifters find cables easier on the shoulders due to the smooth resistance. Dumbbells are more accessible and portable. For complete development, rotate between both — dumbbells for the peak contraction emphasis, cables for constant tension.
Machine lateral raises eliminate grip demands and provide a fixed movement path, making it easier to focus purely on the lateral delt. Dumbbell raises require more stabilization and may develop better overall shoulder function. Use machines for high-rep work, drop sets, and training to failure; use dumbbells for moderate rep ranges and when machines are unavailable.
Frequently Asked Questions About the Lateral Raise
Leading with your elbows keeps the lateral deltoid as the primary mover. When you lead with your hands or wrists, you tend to rotate the shoulder forward, shifting work to the front deltoid and increasing impingement risk. Think about driving your elbows up and out as if someone is pulling them with strings. Your hands follow your elbows naturally.
Most people use too much weight on lateral raises and compensate with momentum and trap involvement. Start with weights that allow 15-20 strict reps before adding weight. The lateral deltoid responds extremely well to high reps and time under tension. A good test: can you pause at the top of each rep? If not, the weight is too heavy.
Lateral raises target the lateral (side) deltoid head through shoulder abduction (arms moving sideways). Front raises target the anterior (front) deltoid through shoulder flexion (arms moving forward). For building wider shoulders, lateral raises are more important. Most pressing movements already train the front delts well, making front raises less necessary for many lifters.
Stop at shoulder height or slightly below. Going higher shifts emphasis to the upper traps and increases stress on the shoulder joint with minimal additional lateral delt benefit. The lateral deltoid is maximally activated at about 90 degrees of abduction. Focus on quality contractions at shoulder level rather than raising higher.
Trap dominance usually indicates too much weight, shrugging during the lift, or raising too high. Fix it by reducing weight, consciously keeping shoulders down and back, and stopping at shoulder height. A slight forward lean can also help keep tension on the delts. Consider the "pour water" cue: imagine pouring water from a glass at the top.
The lateral deltoids recover quickly and can be trained frequently — 3-4 times per week is reasonable for many lifters. High-frequency training with moderate volume per session often produces better results than infrequent high-volume sessions. Start with 2-3 times weekly and increase if you recover well.
Both are effective with different tension profiles. Dumbbells have increasing tension as you raise the arm, with peak tension at the top. Cables provide more constant tension throughout the range of motion. Many lifters find cables easier on the shoulders. For complete development, periodically rotate between both variations.
Lateral raises primarily target the lateral (medial) head of the deltoid, which creates shoulder width. The supraspinatus (rotator cuff) assists in the initial portion. The upper trapezius engages above shoulder height. Secondary stabilizers include the forearms for grip and the core for maintaining posture. Strict form keeps focus on the lateral delt.
Yes, the Lateral Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
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Safety Notes
- Don't use too much weight.
- Avoid swinging.