The lateral raise is one of the most effective isolation exercises for developing strong, sculpted shoulders.
It directly targets the lateral deltoids, helping to create broader, more defined shoulders while also engaging the traps and upper arms for overall shoulder stability.
Lateral raises are an essential shoulder-building movement that can be performed using dumbbells, cables, or resistance bands in a gym, fitness center, or even at home.
In this guide, I’ll break down proper lateral raise mechanics, common mistakes to avoid, and pro tips to maximize your shoulder gains.
Lateral Raise Variations & Their Benefits
Different variations allow you to modify resistance, adjust movement patterns, and emphasize different aspects of the deltoids.
1. Dumbbell Lateral Raise (Standard)
✔ The classic version, performed with dumbbells.
✔ Best for developing lateral delts and shoulder width.
2. Cable Lateral Raise
✔ Provides constant tension throughout the movement.
✔ Ideal for time under tension and hypertrophy training.
3. Machine Lateral Raise
✔ Uses a guided range of motion for isolation.
✔ Great for controlling form and reducing momentum.
4. Resistance Band Lateral Raise
✔ Excellent for home workouts and shoulder activation.
✔ Creates progressive resistance at the top of the lift.
How to Perform a Lateral Raise with Perfect Form
Step 1: Setup & Positioning
✔ Stand tall with feet hip-width apart.
✔ Hold a dumbbell in each hand, palms facing inward.
✔ Engage your core and keep your shoulders down and back.
Step 2: Lifting Phase (Concentric Movement)
✔ With a slight bend in your elbows, lift the dumbbells out to the sides.
✔ Stop when your arms reach shoulder height (parallel to the floor).
✔ Keep your wrists neutral (don’t let them tilt upward or downward).
Step 3: Lowering Phase (Eccentric Control)
✔ Lower the dumbbells slowly and under control back to the starting position.
✔ Maintain tension in your delts throughout the movement.
Muscles Worked in the Lateral Raise
✅ Lateral Deltoids (Side Shoulders) – The primary mover, responsible for lifting the arms.
✅ Trapezius (Upper Back) – Stabilizes the shoulder joint during movement.
✅ Supraspinatus (Rotator Cuff) – Assists in shoulder abduction and stability.
✅ Forearms & Grip Strength – Engaged for dumbbell or cable control.
Pro Tip: The ROMATZ Lateral Raise Method for Maximum Shoulder Gains
Want wider shoulders and better muscle activation? Use these expert cues:
✔ Keep Your Shoulders Down – Avoid shrugging your traps. Let your delts do the work.
✔ Slight Forward Lean – A small lean forward (10-15°) engages the lateral delts more.
✔ Pinkies Up, Thumbs Down – At the top, slightly rotate your wrists downward (as if pouring a drink) for peak activation.
✔ Controlled Tempo – Raise with control (1-2 sec up, 2 sec down) to maximize time under tension.
✔ No Swinging! – Use strict form to prevent momentum from taking over.
Common Lateral Raise Mistakes & How to Fix Them
❌ Using Too Much Weight
Fix: Keep it moderate. If you're shrugging or swinging, lower the weight.
❌ Lifting Too High (Above Shoulder Level)
Fix: Stop at shoulder height to avoid shoulder impingement.
❌ Bending the Arms Too Much
Fix: Maintain a slight elbow bend, but don’t turn it into a bicep curl.
❌ Rushing the Movement
Fix: Slow, controlled reps activate more muscle fibers and reduce injury risk.
How Many Lateral Raises Should You Do?
✔ For Strength & Power: 4-6 sets of 6-10 reps with controlled motion.
✔ For Muscle Growth (Hypertrophy): 3-5 sets of 10-15 reps at moderate weight.
✔ For Endurance & Definition: 3-4 sets of 15-20 reps with lighter weight.
FAQ: Lateral Raise Training Questions Answered
Q: Are lateral raises better with dumbbells or cables?
👉 Both have benefits! Dumbbells build raw strength, while cables increase time under tension for hypertrophy.
Q: Should I do lateral raises every day?
👉 No. The shoulders need recovery. 2-3 times per week is ideal.
Q: Should I go heavy on lateral raises?
👉 No! Too much weight leads to bad form and trap overuse. Use moderate resistance for strict execution.
Q: Can I do lateral raises seated?
👉 Yes! A seated version eliminates leg drive, forcing strict shoulder engagement.
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About the Author
Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.
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