Lateral Raise

The king of side delt development — builds shoulder width and that coveted V-taper

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Side Delts
Secondary Muscles	Front Delts, Traps
Equipment	Dumbbells
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Start light — this is an isolation move
   • Beginner: 5-10 lbs
   • Intermediate: 10-20 lbs
   • Advanced: 20-30 lbs
2. Stance: Feet hip-width apart, stable base
3. Arm position: Dumbbells at sides, slight bend in elbows (10-15°)
4. Torso: Upright, chest up, core braced
5. Grip: Neutral grip (palms facing body)

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Light to moderate weight	Should feel it in delts, not momentum
Mirror	Optional	Helpful for checking form

Setup Cue

"Stand tall, dumbbells touching thighs, elbows slightly bent like holding beach balls"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower dumbbells back to sides
2. Maintain elbow angle throughout
3. Don't let dumbbells swing
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Stretch in side delts, maintaining tension

⏸️ Bottom Position

What's happening: Brief reset at bottom

1. Dumbbells at sides, light touch to thighs
2. Don't completely relax — maintain tension
3. Reset breath
4. No momentum or swing

Common error here: Swinging the weights up from bottom — stay controlled

⬆️ Raising

What's happening: Lifting dumbbells laterally

1. Raise dumbbells out to sides in arc motion
2. Lead with elbows, not hands
3. Stop at shoulder height (or slightly below)
4. Breathing: Exhale as you raise

Tempo: 1-2 seconds (controlled)

Feel: Intense burn in side delts

🔝 Top Position

What's happening: Peak contraction

1. Dumbbells at or slightly below shoulder height
2. Arms form a "T" with body
3. Brief squeeze at top (0.5-1 second)
4. Elbows stay slightly bent

Key: Don't raise above shoulder height — increases trap involvement

Key Cues

Primary Cues

• "Lead with elbows" — keeps tension on side delts
• "Pour the pitcher" — slight internal rotation at top
• "Don't swing" — strict form, no momentum

Tempo Guide

Goal	Tempo	Example
Strength	N/A	Not a strength exercise
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Pump	1-0-3-0	1s up, no pause, 3s down (eccentric focus)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — raising arms to sides	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Assist in arm raising	███░░░░░░░ 30%
Upper Traps	Stabilize shoulder girdle	████░░░░░░ 40%

Stabilizers

Muscle	Role
Core	Prevents torso sway
Forearms	Grip dumbbells

Muscle Emphasis

To maximize side delt activation: Keep elbows slightly higher than wrists, slight forward lean (5-10°), "pour the pitcher" cue at top To minimize trap involvement: Don't raise above shoulder height, don't shrug shoulders

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using momentum	Swinging weights up	Takes tension off delts	Drop weight, slower tempo
Too much weight	Using body English	Shoulder injury risk	Ego check — go lighter
Raising too high	Dumbbells above head	Traps take over	Stop at shoulder height
Shrugging shoulders	Elevating shoulder blades	Traps steal work from delts	"Shoulders down and back"
Straight arms	Locking elbows	Elbow joint stress	Keep 10-15° bend

Most Common Error

Using too much weight and swinging — lateral raises are an isolation exercise. The weight should feel light at first, but your delts should be burning by rep 12-15. Drop your ego and go lighter.

Self-Check Checklist

• Weight feels controlled, not heavy
• Leading with elbows, not hands
• Stopping at shoulder height
• No shrugging or upper trap activation
• Minimal torso movement

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	3-4s lowering	More time under tension
Partial Reps	Top half only	Constant tension, intense pump
Drop Sets	Reduce weight mid-set	Metabolic stress, total fatigue

Constant Tension

Variation	Change	Why
Cable Lateral Raise	Cables instead of DBs	Tension throughout range
Leaning Lateral Raise	Lean away, single arm	Stretch at bottom, more ROM
Seated Lateral Raise	Seated position	Eliminates body English

Intensity Techniques

Variation	Change	Why
21s	7 bottom + 7 top + 7 full	Complete fatigue
Rest-Pause	Mini-rests within set	Push past failure
Mechanical Drop Set	Change angle mid-set	Continue past failure

Equipment Variations

Equipment	Exercise Name	Key Difference
Cable	Cable Lateral Raise	Constant tension, smoother
Machine	Lateral Raise Machine	Fixed path, easier to isolate
Bands	Band Lateral Raise	Resistance increases at top
Single Arm	Single-Arm Lateral Raise	Focus on one side, fix imbalances

Angle Variations

Variation	Body Position	Effect
Standard	Standing upright	Classic form
Slight Forward Lean	Lean 5-10° forward	More side delt, less front delt
Incline Bench	Lying sideways on incline	Stretch at bottom

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2
Endurance/Pump	3-5	15-25	45-60s	Light	2-3
Metabolic	2-3	20-30+	30-45s	Very light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	After main pressing	Delts pre-fatigued, need less weight
Shoulder day	Middle or end	After overhead press
Push day	End of workout	Isolation finisher

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3x/week	4-5 sets (across sessions)

Progression Scheme

Progressive Overload

Lateral raises respond better to rep progressions than weight progressions. When you can do 4x15 with perfect form, add 2.5 lbs and drop back to 3x10-12.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Lateral Raise	Learning the movement, rehab
Single-Arm Lateral Raise	Focus on one side, easier to control

Progressions (Harder)

Exercise	When Ready	Link
Cable Lateral Raise	Want constant tension
Leaning Lateral Raise	Want more ROM and stretch

Alternatives (Same Goal, Different Movement)

Equipment Substitutes

Alternative	Equipment	Notes
Cable Lateral Raise	Cable machine	Smoother tension curve
Machine Lateral Raise	Lateral raise machine	Easiest to isolate
Band Lateral Raise	Resistance band	Home/travel option

Compound Alternatives

Alternative	Type	Trade-off
Upright Row	Compound	Works side delts + traps, shoulder controversy
Dumbbell Press	Compound	Less isolation, more overall delt work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pinching at top of movement	Stop below shoulder height, try cables
Rotator cuff issues	Strain on stabilizers	Lighter weight, slower tempo
AC joint issues	Compression at top	Partial ROM, stop at 45°

Stop Immediately If

• Sharp pain in shoulder joint
• Clicking or popping with pain
• Numbness or tingling down arm
• Pain persists after stopping

Form Safety Tips

Tip	Why
Keep weight light	Isolation exercises need less weight
Don't exceed shoulder height	Reduces impingement risk
Maintain slight elbow bend	Protects elbow joint
No swinging	Prevents momentum injuries

Safe Failure

How to safely stop a set:

1. When fatigued: Simply lower dumbbells to sides
2. If pain occurs: Stop immediately, assess
3. At failure: Let arms drop naturally (relatively safe with light weight)

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction	0-90°	🟡 Moderate
Elbow	Static hold	10-15° flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arm to side	Shoulder mobility work, stop at comfortable height

Joint Health Note

If you have shoulder impingement, try stopping at 45-60° instead of full shoulder height. You can still build great side delts without going all the way up.

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❓ Common Questions

Should I "pour the pitcher" at the top?

The "pour the pitcher" cue (slight internal rotation) can increase side delt activation, but it also increases impingement risk for some people. Try it both ways — if the slight rotation feels better and you get a better contraction, use it. If it causes discomfort, keep thumbs pointing up or slightly back.

How heavy should I go?

Lateral raises are an isolation exercise — the weight should feel almost too light at first. If you can't do 12-15 strict reps, it's too heavy. Most men use 10-25 lbs, most women use 5-15 lbs. Don't let ego drive weight selection.

Why do my traps take over?

You're either raising too high (above shoulder height), shrugging your shoulders, or using too much weight. Fix: stop at shoulder height, actively think "shoulders down," and drop the weight.

Can I do these every day?

Side delts can handle high frequency since they're small muscles. You could do them 3-5x per week if volume per session is moderate (3-4 sets). However, make sure you're recovering adequately.

Dumbbells or cables — which is better?

Both work. Dumbbells are convenient and allow for various angles. Cables provide constant tension throughout the movement. Use both for variety. If you can only pick one, dumbbells are more accessible.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2016). Effects of exercise selection on muscle activation — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization Hypertrophy Guide — Tier B
• Mike Israetel Shoulder Training Volume Landmarks — Tier B

Technique:

• Jeff Nippard Shoulder Science — Tier C
• Athlean-X Shoulder Training — Tier C

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For Mo

When to recommend this exercise:

• User wants to build wider shoulders
• User is doing hypertrophy/bodybuilding-focused training
• User needs shoulder isolation after pressing movements
• User wants to improve shoulder aesthetics (V-taper)

Who should NOT do this exercise:

• Acute shoulder injury → Suggest rest, physical therapy
• Severe shoulder impingement → Try Cable Lateral Raise with limited ROM
• Cannot perform pain-free → Address shoulder health first

Key coaching cues to emphasize:

1. "Lead with elbows, not hands"
2. "Stop at shoulder height"
3. "Light weight, strict form — no swinging"

Common issues to watch for in user feedback:

• "I feel it in my traps" → Lower the weight, stop shrugging, reduce height
• "My shoulders click" → Check for impingement, may need to reduce ROM
• "I don't feel it" → Likely too much weight/momentum, slow down

Programming guidance:

• Pair with: Overhead press, front raises, rear delt work
• Avoid same day as: Not applicable — can train delts frequently
• Typical frequency: 2-3x per week

Progression signals:

• Ready to progress when: Can complete 4x15 with perfect form, strong contraction
• Regress if: Using momentum, can't control the weight, shoulder pain

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Last updated: December 2024