The lateral raise targets the lateral (side) deltoid, a muscle that contributes to shoulder width and upper-body definition. When performed correctly, lateral raises build a more balanced and sculpted upper body with improved shoulder stability to support your other lifts.
Lateral raises aren’t a move you can afford to cheat or rush through. Proper form matters; you’ll know if you have it by looking at your results. Level up your shoulder workout with a deeper connection to the muscles recruited by a lateral raise, variations, and tips to push harder.
Which Muscles Does the Lateral Raise Work?
Lateral raises work the lateral head of the deltoid, or side delt. This muscle gives your shoulders that broad, rounded look. It’s one of three sections that make up the deltoid:
-
Anterior deltoid (front) – helps with pressing and front-raising movements
-
Lateral deltoid (side) – lifts the arm out to the side
-
Posterior deltoid (rear) – supports pulling and posture-based movements
While the side delt is the primary focus during lateral raises, you’ll also feel your traps engage, especially if your form slips or you raise your arms too high. Leading with the elbows, not the hands, is crucial to maintain proper form and avoid trap overuse or joint strain.
During standing lateral raises, your core stabilizes your spine to maintain posture and ensure shoulder isolation. It’s a subtle difference visually, but a strong, braced core keeps the movement clean and focused where it should be: on your shoulders. To engage your core, stand tall with a slight knee bend and draw your belly button toward your spine. Brace as if someone’s about to tap your stomach lightly. Your goal is to create stability without holding your breath or tensing too hard.
The Best Lateral Raise Variations
Are you bored with your typical lateral raise? Switch up your routine and integrate these variations into your circuit to feel the burn and focus on your lateral delts.
1. Straight-Arm Lateral Raise
This go-to variation is perfect for isolating the lateral delts with full range and classic form.
Stand tall with a dumbbell or cable in each hand, arms hanging by your sides, and face your palms toward your body. Keep a slight bend in your elbows, and raise your arms sideways until they’re parallel with the floor at shoulder height. Keep your wrists neutral and lead with your elbows, not your hands, to avoid straining your wrists.
Pause at the top, then lower your arms down with control.
Pro Tip: Avoid shrugging. If you feel it in your traps, pick a lighter weight. To level up, try slowing the eccentric (downward) phase to increase time under tension.
2. Bent-Arm Side Raise
This bent-arm variation protects your joints while lifting heavier and improving arm control.
Hold your dumbbells and stand or sit with a slight forward lean. Bend your elbows at a 90º angle and maintain that position throughout the movement. Raise your arms laterally until your elbows are shoulder height, forming a "goalpost" shape at the top. Lower with control.
Since the lever (of your arms) is shorter, your delts can handle more resistance. Focus on a smooth, steady tempo and don’t rush it. To progress, pause at the top or use resistance bands to increase tension through the range.
3. One-Sided Cable Lateral Raise
Don’t have dumbbells? Find a cable machine you can use for shoulders and try this version, which is excellent for constant resistance, especially in the bottom half of the lift.
Set the pulley to the lowest setting and stand sideways to the cable stack. Grab the handle with your outside hand and step out slightly for space. With a slight elbow bend and neutral wrist, raise your arm to the side until it's level with your shoulder. Slowly lower back down. Keep your torso still and avoid swinging.
Unilateral work helps correct imbalances and keeps your form honest. For more challenge, pause at the top or perform slow negatives. Switch sides to stay balanced.
4. Seated Lateral Raise
It’s easy to use momentum to help with a heavy lateral lift, but it doesn’t do your muscles any favors. Try this to eliminate momentum and maximize delt muscle isolation.
Sit on a bench with a dumbbell in each hand at your sides. Keep your feet planted and your back straight.
Raise the weight to the sides until your arms reach shoulder height, then lower slowly. Keep a slight bend in your elbows and control every rep without leaning or shrugging.
When you perform the movement while sitting, it forces your delts to work harder without help from your legs or hips.
You can push yourself harder by doing the last few reps with partial range when you hit fatigue or use tempo training.
5. Incline Cable Lateral Raise (Prone)
Take your shoulder isolation up a level with an incline cable lateral raise in a prone position. This variation keeps constant tension on the delts throughout the full range of motion. It’s a clever pick for smart mind-muscle connection while minimizing momentum.
Set your bench at an incline of around 30 to 45 degrees. Lie chest-down with a handle in each hand, and with a slight bend in your elbows, raise your arms to shoulder height.
Pause, squeezing your delts together, then lower slowly with control. Remember to engage your core and keep your neck neutral.
5 Common Lateral Shoulder Raise Mistakes & How To Fix Them
Ensure you get the most out of your lateral raises by avoiding these common mistakes and focusing on form over weight or speed.
-
Shrugging the Shoulders
Instead of isolating the delts, shrugging engages the upper traps and takes tension off the target muscle. It can create unnecessary strain in the traps, leading to discomfort and tightness after your workout. It also minimizes the work your delts are putting in.
The Fix: Keep your shoulders down and away from your ears. Think about pulling outward rather than upward to keep your delts moving.
-
Using Too Much Weight
Lifting too much weight compromises form, reduces deltoid activation, and increases injury risk. Remember, it’s not about how heavy you can lift, but how effectively you can lift the weight using proper form. Never sacrifice form for a heavier dumbbell. Don’t be afraid to drop weight and focus on the precision of the movement.
The Fix: Choose a weight you can control for 10-15 reps with perfect form. Focus on time under tension, not just load. Increase weight only as it gets easier.
-
Going Too High
Raising your arms above shoulder level shifts tension away from the side delts and onto the traps. If your focus is on the lateral delts, you only need to go as far as your shoulders. Don’t waste your time or energy by trying to go higher.
The Fix: Stop once your arms are parallel to the floor. That’s where your delts are fully engaged.
-
Using Momentum
It can be tempting to rock your body or use a bounce to lift the weights, especially when using heavy dumbbells. But, sadly, this shifts focus away from the delts and turns a targeted isolation exercise into a sloppy, full-body effort. You’re not getting the workout you think.
The Fix: Slow down. Keep your torso still and engaged, drawing your abs toward your spine. Lift with muscle, not motion. If you can’t raise the weight without swinging, it’s too heavy. Quality beats quantity every time.
-
Bending at the Wrists
Letting your wrists lead the movement strains those joints and disrupts form. Your wrists should be straight, with a slight bend in the elbow for standard lateral raises or a 90º bend for bent-arm raises.
The Fix: Keep wrists neutral and aligned with your forearms throughout the lift. Lead with your elbows, not your hands.
Frequently Asked Questions
How Often Should I Do Lateral Raises?
You can include lateral raises in your workout routine two or three times per week, depending on your training split and recovery requirements. They’re a low-impact workout that isolates a small muscle group, so moderate volume and consistent attention are what matter most.
Should I Lean Forward When Doing Lateral Raises?
A slight lean forward can help you isolate your lateral delts and minimize involvement from your traps, especially if they tend to take over the movement. Lean from your hips, not your back, to keep your spine neutral and core braced for proper control throughout the movement.
Is It Better to Go Heavy on Lateral Raises?
Lateral raises aren’t meant for heavy loading, as it can degrade form and shift tension to the traps and other muscles. Use moderate weights that you can control for 10 to 15 reps. Focus on tempo, time under tension, and proper form to get the most out of the movement.
Can You Go Too High on Lateral Raises?
Yes, if you raise your arms higher than your shoulders, that’s too high. At that point, you recruit the trap muscles and reduce your lateral delt activations. Stop just at shoulder height to maintain tension where you want it. Use a mirror to check your form.
Lateral Raises Build Strong Shoulders Through Targeted Deltoid Isolation
If broad, defined shoulders are your goal, lateral raises are necessary. Understanding deltoid anatomy, selecting the right variations, and using proper form improves shoulder strength and enhances upper-body aesthetics.
With the Speediance Gym Monster 2 and Gym Pal, you can dial in your lateral raises with precision resistance, smart tracking, and guided form cues all from the comfort of your home. Explore the equipment and take your shoulder days to a new level!
