Lateral Raises
Equipment Needed
About This Exercise
An isolation exercise that targets the lateral deltoid muscles of the shoulders.
How to Perform
- 1
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides. Keep a slight bend in your elbows and maintain this angle throughout the movement.
- 2
Initiate the Raise
With your core engaged and shoulders down, begin raising both arms out to your sides. Lead with your elbows rather than your hands, keeping the movement controlled.
- 3
Top Position
Raise your arms until they are parallel to the floor, forming a T-shape with your body. Your palms can face down or slightly forward. Pause briefly at the top.
- 4
Lower with Control
Slowly lower the weights back to the starting position with control, resisting gravity. Do not let the dumbbells drop or swing.
Form Tips
- •Keep your shoulders down and away from your ears
- •Maintain a slight bend in your elbows throughout
- •Lead the movement with your elbows, not your hands
- •Avoid using momentum - keep the movement controlled
Common Mistakes to Avoid
- •Shrugging the shoulders up toward the ears
- •Using momentum and swinging the weights
- •Raising the arms too high above shoulder level
- •Straightening the elbows completely, turning it into a front raise
Primary Muscles
Secondary Muscles
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