Lateral Raises
Strong shoulders. Confident you.
Small move, big impact. Lateral raises build strong, sculpted shoulders and improve your overall upper body strength. A shoulder exercise that targets the side (medial) deltoids to create width, definition, and strong shoulders.
Benefits
- Builds round, defined shoulders
- Improves upper body strength
- Enhances posture
- Supports shoulder stability
- Great for a balanced physique
- Can be done anywhere
Muscles worked
Side Deltoids (Medial Deltoid) Traps Upper Arms (Biceps)
Step by step
1
Start
Stand tall with a dumbbell in each hand, palms facing your thighs.
2
Lift
Raise your arms out to the sides until they are shoulder level.
3
Elbows
Keep a slight bend in your elbows.
4
Control
Lower the weights slowly and with control.
5
Breathe
Exhale as you lift, inhale as you lower.
6
Repeat
Perform for the recommended reps.
Find your version
1. Seated Lateral RaiseBeginner
- More support
- Great for form
2. Dumbbell Lateral RaiseIntermediate
- The classic shoulder builder
3. Lean-Away Lateral RaiseAdvanced
- Increases intensity and range
Common mistakes to avoid
- Using too much weight
- Swinging your arms
- Shrugging your shoulders
- Not lifting to shoulder level
- Leaning or using momentum
How much, how often
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Tone & definition | 12–15 | 3–4 | 30–45 sec |
| Strength | 8–12 | 3–4 | 45–60 sec |
| Muscle growth | 8–12 | 4–5 | 60–90 sec |
| Endurance | 15–20 | 2–3 | 30 sec |
Adjust weight to challenge yourself while maintaining perfect form.
Tips for best results
- Keep your core tight
- Lift with control, lower slowly
- Focus on the squeeze in your side deltoids
- Don't use momentum
- Consistency = progress