Lateral raises are the primary exercise for developing the side head of the deltoid muscle, which creates shoulder width and that coveted capped shoulder appearance. Despite appearing simple, lateral raises are frequently performed incorrectly.
Mastering lateral raise technique will maximize side delt development while keeping your shoulders healthy for years to come.
Muscles Worked
The lateral raise primarily targets the lateral head of the deltoid muscle. The front deltoid and upper trapezius also assist in the movement. Proper form emphasizes the side delts while minimizing trap involvement.
Proper Lateral Raise Form
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing your body. Maintain a slight bend in your elbows throughout the movement.
Raise the weights out to your sides until your arms are roughly parallel to the floor. Lead with your elbows rather than your hands, as if you are pouring water from pitchers. Lower under control.
Keep your torso stationary and avoid using momentum. The movement should come entirely from your shoulder joints.
Common Mistakes
Going Too Heavy
The side delts are small muscles that respond best to moderate weights and higher reps. Using too much weight leads to momentum and trap dominance. Ego lifting has no place in lateral raises.
Raising Too High
Lifting the dumbbells above shoulder level shifts work from the side delts to the traps. Stop the movement when your arms reach parallel to the floor.
Thumbs Up Position
Keeping your thumbs pointed up emphasizes the front delt. For maximum side delt activation, keep your thumbs level with or slightly below your pinkies throughout the movement.
Lateral Raise Variations
Cable Lateral Raises
Cables provide constant tension throughout the range of motion, making them excellent for side delt development. Stand sideways to a low cable and raise the handle out to the side.
Seated Lateral Raises
Sitting eliminates momentum and body english, forcing stricter form. This variation works well for those who struggle to maintain proper form while standing.
Programming Tips
Include lateral raises 2-3 times per week for optimal shoulder development. Perform 3-4 sets of 12-20 reps with a weight that allows strict form. Focus on the mind-muscle connection and feeling your side delts work.