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Lateral raises
It's the only exercise that really works the middle of the shoulder, the part that gives you width. And it's, by far, the one where most people grab dumbbells they can't lift without heaving their whole body.
What it works
- Side delts, the outside of the shoulder
- Rear delts and traps, helping at the end of the range
- Abs, holding your torso so it doesn't sway
How to do it
- 1Stand with the dumbbells at your sides
Feet hip-width apart, knees soft and abs tight. Dumbbells next to your thighs, elbows slightly bent.
- 2Lean forward a touch
Very little, ten or fifteen degrees. With your torso perfectly upright, the shoulder works a bit worse at the start.
- 3Raise out to the sides, not in front
As if you were opening two wings. The elbow rises before the hand: think about lifting your elbows, not the weights.
- 4Stop at shoulder height
That's where the work for the middle of the shoulder ends. Higher up, your traps kick in and the shoulder gets pinched more.
- 5Lower slowly
Two or three seconds. Lowering is where half the gains are, and it's the part everyone lets drop.
The mistakes you see most
- Heaving with your whole body. If you have to drive with your legs or back, the weight is too heavy. In this exercise, going lighter almost always gives better results.
- Shrugging. If your shoulders rise toward your ears, your traps are working. Shoulders down throughout the range.
- Raising in front. Your hands drift forward and the front of the shoulder takes over, which already gets plenty of work from pressing. The movement is out to the side.
- Turning your wrist down. Lowering your pinky as if you were emptying a jug became popular years ago, but it pinches the shoulder for quite a few people. With your hand flat, or your thumb slightly up, it usually works better.
Variations
- Cable. The tension is constant and there's no easy spot at the bottom. One of the best ways to do this exercise.
- Seated. Without your legs, there's no momentum possible. Perfect if you sway without noticing.
- With a band. The resistance increases as you raise your arms. Cheap, convenient, and good for training at home or warming up.
- Lying on an incline bench. Lying on your side, one arm at a time. It changes where it's hardest, and it makes many people feel their shoulder for the first time.
Frequently asked questions
How much weight?
Less than you think. It's a small muscle with a very long lever: light dumbbells and sets of twelve to twenty well-done reps work better than weights that force you to heave.
Should I raise them above my shoulders?
There's no need. At shoulder height the work for the middle of the shoulder is done; above that, it's mostly your traps.
How many sets a week?
It handles quite a lot of volume because the muscle is small and recovers fast. Spreading it over two or three days usually works better than doing it all on the same day.
My shoulder clicks or bothers me
Try not going above shoulder height, leaning your torso slightly and not turning your wrist down. If it continues, a professional needs to see it in person.
And to keep track of what you lift
In the Reverfit Workout app every exercise comes with its animation, and you log the weight and reps set by set, with what you did last time right in front of you. Free and with no ads.
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