Lateral Raise Guide: Variations, Muscles and Tips

Lateral raises target the lateral deltoid muscle – a muscle that contributes to shoulder width and upper body definition. When performed correctly, lateral raises help you build a balanced and defined upper body while also improving shoulder stability to support you in other exercises.

Lateral raises are not an exercise you should perform sloppily or in a hurry. Proper form is crucial – your progress will demonstrate this. Improve your shoulder workout by strengthening your connection with the target muscles, trying new variations, and using smart tips to get more out of the exercise.

Which muscles do you train with lateral raises?

Lateral raises primarily train the lateral deltoid muscle, which gives the shoulders a broad, rounded appearance. The deltoid muscle consists of three parts:

• Anterior deltoid muscle – supports pushing and lifting movements forwards

• Lateral deltoid muscle – raises the arm laterally

• Posterior deltoid muscle – helps with pulling movements and supports posture

Although lateral raises primarily focus on the lateral deltoid muscle, you will also feel your Trapezius musclesEspecially if your form is incorrect or you lift too high. Always initiate the movement with your elbows, not your hands, to avoid mistakes.

When standing, your core stabilizes your spine to maintain posture and isolate your shoulders. This might look insignificant, but a tight core ensures clean, targeted movement. Engage your abdominal muscles as if someone were about to gently touch your stomach, without holding your breath or tensing up.

The best lateral raise variations

Are you tired of the classic lateral raise? Add variety to your training and integrate these variations into your circuit training to train and strengthen your lateral deltoid muscles.

1. Lateral raises with straight arms

Ideal for selectively isolating the lateral deltas.

Stand upright with a weight in each hand. Your arms should hang loosely at your sides, palms facing your body. With your elbows slightly bent, raise your arms out to the sides until they reach shoulder height. Keep your wrists neutral and drive the movement through your elbows.

Hold at the top briefly, then lower in a controlled manner.

Tip: If you feel it in your neck, choose a lighter weight. For more stimulation: lower it more slowly.

2. Lateral raises with bent arms

This variation with bent arms protects your joints, allows for more weight and improves control over your arm movement.

Hold your dumbbells and stand or sit with a slight forward bend in your hips. Bend your elbows to a 90° angle and hold this position throughout the movement. Raise your arms out to the sides until your elbows are at shoulder height – your arms should form a goalpost-like shape at the top. Then lower the dumbbells back down in a controlled manner.

Because the lever (of your arms) is shorter, you can overcome more resistance with your shoulders.Focus on a calm, steady pace and avoid hasty movements. For added challenge, you can pause briefly at the top or use resistance bands to increase tension throughout the entire movement.

3. One-arm lateral raise on the cable machine

No dumbbells handy? Then try this variation on the cable machine – ideal for consistent resistance, especially in the lower part of the movement.

Set the cable machine to its lowest position and stand sideways to it. Grip the handle with your outside hand and take a small step to the side to allow sufficient freedom of movement. With your elbow slightly bent and wrist neutral, raise your arm sideways until it reaches shoulder height. Then lower it slowly and with control. Keep your upper body still and avoid using momentum.

Unilateral training helps you correct muscular imbalances and improve your technique. For more of a challenge, pause briefly at the top or perform the downward movement particularly slowly. Then switch sides to maintain balance.

4. Lateral raises while seated

It's easy to use momentum when performing heavy lateral raises. But that doesn't do your muscles much good. This variation helps you eliminate momentum and isolate the deltoid muscles as much as possible.

Sit on a bench with a dumbbell in each hand at your sides. Place your feet firmly on the ground and keep your back straight.

Raise the weights laterally until your arms reach shoulder height, then slowly lower them again. Keep your elbows slightly bent and control each repetition without leaning forward or shrugging your shoulders.

Since you don't receive any support from your legs or hips when performing the exercise while seated, your shoulders have to do all the work. This makes the exercise more intense.

You can further challenge yourself by performing the last repetitions with a reduced range of motion as soon as you start to tire, or by working with changes in tempo.

5. Oblique lateral raises on the cable machine (lying on your stomach)

Take your shoulder isolation to the next level with oblique lateral raises on the cable machine while lying prone. This variation keeps your deltoids under constant tension throughout the entire range of motion. It's ideal for improving mind-muscle connection and minimizing momentum.

Adjust your bench to an incline of approximately 30 to 45 degrees. Lie on the bench with your chest facing down, holding a cable handle in each hand. With slightly bent elbows, raise your arms to shoulder height.

Pause briefly at the top, contracting your deltoid muscles, and then slowly and with control lower your arms again. Remember to engage your core and keep your neck in a neutral position.

5 common mistakes when lateral raises && how to avoid them

Get the most out of your lateral raises by avoiding these common mistakes and focusing on clean technique rather than weight or speed.

1. Shrug your shoulders.

Instead of specifically isolating the deltoid muscles, shrugging your shoulders activates the upper trapezius muscle and relieves tension on the target muscle. This creates unnecessary strain in the neck area, which can lead to tension and discomfort after training. It also reduces the training effect on your shoulders.

The solution: Keep your shoulders down and away from your ears. Remember to pull your arms out to the sides instead of upwards to keep your deltoids actively engaged.

2. Using too much weight

When you train with too much weight, your form suffers. Deltoid muscle activation decreases, and the risk of injury increases. Remember: it's not about how heavy you can lift, but how cleanly and effectively you work with good technique. Never sacrifice form for the sake of a heavier barbell. Don't be afraid to reduce the weight and focus on precise movements instead.

The solution: Choose a weight you can control with perfect technique for 10-15 repetitions. Focus on the time under tension, not just the weight. Only increase the weight when the movement feels noticeably easier.

3. Lifting too high

When you raise your arms above shoulder height, you shift the tension from the lateral deltoids to the trapezius muscles. If you specifically want to train your lateral deltoids, it's perfectly sufficient to raise them only to shoulder height. Raising them higher wastes unnecessary energy and offers no additional training benefit.

The solution: Stop the movement as soon as your arms are parallel to the floor – that's exactly where your deltoid muscles are most activated.

4. Use momentum

It can be tempting to move your body or use momentum, especially with heavy dumbbells. Unfortunately, this diverts the tension away from the deltoid muscles and turns a targeted isolation exercise into an uncontrolled whole-body movement. This way, you won't get the workout you're expecting.

The solution: Slow down. Keep your upper body still and tense, drawing your stomach towards your spine. Lift the weight using muscle power, not momentum. If you can't lift the weight without momentum, it's too heavy. Quality is always more important than quantity.

5. Bending wrists

If you initiate the movement with your wrists, you put unnecessary strain on these joints and disrupt proper form. Your wrists should remain straight, while your elbows are slightly bent during classic lateral raises and form approximately a 90-degree angle during bent-arm lateral raises.

The solution: Keep your wrists neutral and in line with your forearms throughout the entire movement. Initiate the movement with your elbows, not your hands.

Frequently Asked Questions

How often should I do lateral raises?

You can incorporate lateral raises into your training two to three times per week, depending on your training plan and Regeneration needsIt is a joint-friendly exercise that isolates a small group of muscles.Therefore, a moderate training volume and regular attention to execution are important.

Should I lean forward when doing lateral raises?

A slight forward lean can help to better isolate the lateral deltoid muscles and reduce activation of the trapezius muscles, especially if they would otherwise be taking over the movement. Lean forward from the hips, not the back, to keep the spine neutral and the core engaged throughout the movement.

Is it better to train with heavy weights when doing lateral raises?

Lateral raises are not intended for heavy loads, as this worsens technique and shifts the tension to the trapezius and other muscles. Use moderate weights that you can lift with control for 10 to 15 repetitions. Focus on tempo, time under tension, and proper form to achieve the best training effect.

Is it possible to lift too high when lateral raises?

Yes, if you raise your arms higher than your shoulders, that's too high. This will over-activate the trapezius muscles and reduce the tension on the lateral deltoid. Keep your arms only at shoulder height to maintain targeted tension there. Use a mirror to check your form.

Lateral raises strengthen your shoulders by specifically isolating the deltoid muscles.

If you're aiming for broad, defined shoulders, lateral raises are essential. Understanding deltoid muscle anatomy, choosing the right variations, and performing the exercise correctly will improve your shoulder strength and create an aesthetically pleasing upper body shape.

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