Lateral Raises
Quick Reference
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
Full Tutorial by Shelley Darlington
Primary Muscles
Secondary Muscles
Related Exercises
View all exercises
Arnold Press
Front Deltoid, Middle Deltoid, Shoulders
A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises.
Single Arm Arnold Press
Front Deltoid, Middle Deltoid, Shoulders
A unilateral variation of the Arnold Press performed one arm at a time. The single arm execution increases core engagement and helps identify and correct strength imbalances between sides while targeting all three deltoid heads.
Incline Push Ups
Chest, Shoulders, Triceps
A push up variation performed with hands elevated on a bench or step. The incline angle reduces the load compared to standard push ups, making it a great progression for beginners or a useful warm-up for advanced athletes.
Knee Push Ups
Chest, Shoulders, Triceps
A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups.
Push Ups
Chest, Shoulders, Triceps
A foundational bodyweight exercise that targets the chest, shoulders, and triceps. Push ups build upper body pressing strength and core stability, and can be performed anywhere with no equipment.
Bear Hold
Core, Shoulders
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.