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Exercise Library / Lateral Raise

Lateral Raise

The lateral raise lifts your arms out to the sides to strengthen the shoulder muscles that give your shoulders their width.

Strength Training

What this exercise does

The lateral raise lifts your arms out to the sides to strengthen the shoulder muscles that give your shoulders their width. It is a light-weight exercise where form matters more than load.

At a glance

Body part
Shoulders
Muscles worked
Shoulders (side delts)
Experience
Intermediate

How to do it

  1. Stand tall holding a light dumbbell in each hand, arms by your sides.
  2. Keep a small bend in your elbows.
  3. Lift your arms out to the sides until they reach shoulder height.
  4. Pause, then lower slowly.
  5. Do 8 to 12 reps.

Common mistakes

  • Swinging the weights up with your body.
  • Lifting above shoulder height.
  • Shrugging the shoulders.

Make it easier or harder

Make it easier

Use the lightest weights, or lift one arm at a time seated.

Make it harder

Pause at the top, or slow the lowering to three seconds.

Keep it safe

Use light weights. If you feel pinching on top of the shoulder, stop lower down.

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