Increased Pulling and Pushing Performance This places your shoulders in a slightly more joint-friendly position that allows your shoulder blades to move more  freely. Front raises, a variation of the lateral raise that works with the same muscle group - the deltoids - are an easy progression to make when mixing up your shoulder isolation work. Shred your shoulders with lateral raises. Do as many good reps as you can. Strength coach Dean Somerset recommends performing partial reps if you experience shoulder pain, which means that you perform each rep only about halfway up. Every rep should be performed with perfect form and control. Try adjusting the ‘raise’ phase 2-3 seconds, and the ‘lowering’ phase to 4-6 seconds, says Sealy. Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat. These are the muscles worked in the Lateral Raise. Gunning for a V-shape physique? “This increases muscle stimulation and vasodilation [dilation of your blood vessels] in the deltoids.”. There are variations in lateral raise machines. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control. The anterior (front) deltoid, posterior (back) deltoid, upper trap, supraspinatus (a rotator cuff muscle) and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement. Also attached to your shoulder blade, the posterior (or ‘rear’) deltoid allows for shoulder horizontal adduction i.e. Without them, you wouldn’t be able to move your arm away from the side of your body. Lateral raises get surprisingly tough pretty quickly, so put your ego to one side and choose lighter weights when you first get going (you could even opt for a resistance band). They’re an essential shoulder exercise that will amp up your strength and stability in a big way. Dumbbell One Arm Side Lateral Raise is a great basic move. This is the worst Lateral Raise mistake that people fall victim to, contributing to many of the mistakes below and causing shoulder pain. Muscles Worked by the Lateral Raise. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. Check how high you're raising the dumbbells. Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Lateral raises are often performed with the arms bent as well. Position the dumbbells alongside your thighs with your elbows extended or holding a slight bend. It’s sometimes referred to as the lateral deltoid. Perform the dumbbell lateral raise with proper posture to target the … It usually results from using a weight that's too heavy, similar to swaying on Curls. Firstly, adjust the tempo. The shoulder fly (also known as a lateral raise) works the deltoid muscle of the shoulder. We’ve got just the thing. This part of the muscle attaches at your collarbone – anterior means ‘front’ in Latin – and its main function is shoulder flexion. The result is a move that looks like a Lateral Raise, but is more likely to cause shoulder pain and scare people away from the exercise. Bringing both to your shoulders, press one dumbbell overhead, extending the elbow until your arm is straight but not locked. Early Specialization vs. Traditionally, you're taught to grip weights as tightly as you can, which increases muscle activation, improves shoulder stability and makes you stronger on a lift. This content is imported from {embed-name}. Keep each kettlebell parallel to your arm as you move it away from your body – preventing it from turning will test your grip, he continues, “and your deltoids will work hard due to the centre of the weight your holding being further from the shoulder joint.”. They’re also crucial stabilising muscles. Exercises and Workouts to Build Bigger Shoulders. However, as with all other side delt lifts, the lateral raise also works our upper traps. They’ll also fire up the core as you maintain a neutral position through the trunk.”. The rear lateral raise, also called the bent-over lateral raise, is an exercise that increases strength and hypertrophy (growth in size) of your rear deltoids. DUMBBELL EXERCISES Side lateral raises are exercises that involve raising a set of dumbbells from the athlete's side to a position level with the shoulders while keeping the arms straight. Lateral raises can target muscles in … Lateral raises are versatile exercises that you can do with dumbbells or a variety of weight machines.Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that’s on the backside of your shoulder. The three heads of the deltoid then merge together before they insert on the upper arm bone (the humerus). Here are a few workout options that feature Lateral Raises: Perform these exercises one after the other in a circuit without resting between them. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Increase Size of the Posterior Deltoid “This can lead to injury and will not isolate the main target muscle.”. The lateral raise is, more often than not, done incorrectly. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Lift until your arms are parallel to the floor then slowly lower to the start position. The primary muscle worked in the Lateral Raise exercise is the medial or middle deltoid. For an effective dumbbell lateral raise, bracing your core is crucial, too. Raise your right shoulder as high as you can, then lower them back down and repeat. Kneel in front of it with one foot forward and flat on the ground. Theoretically, having larger deltoids should help to prevent upper-body injuries by improving the muscles' ability to absorb contact from a tackle, bodycheck or simply falling to the ground. Perform these leg lifts lying down or standing. In this video Dr. Lateral Raise. Here, Neilson explains what to use instead of dumbbells, and what you can expect in return. The target muscle of a lateral raise machine is the deltoid, specifically the lateral portion. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. Hold dumbbells at your sides with your palms facing in and bend your elbows slightly. This means lifting your arm up and to the front of your body – for example, pointing when giving directions. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. If you find that Lateral Raises consistently cause pain, shift your arms forward at a 30-degree angle. Assume either a split-stance position to stabilize your body or position your feet slightly wider than hip-width apart. You might technically complete the rep, but how much are your deltoids actually working? The first step of the mechanical drop set is to do partial lateral raises with the band and dumbbells. Then immediately drop the band and do regular lateral raises … The Muscles Worked on the Lateral Raise Machine Lateral Raise Machines. Body is in a slight forward-leaning position with hips and knees bent a little. And our rear delts are worked moderately well by lateral raises, but rows and chin-ups work them even harder. Instead, he recommends holding the dumbbells with a light grip to more effectively engage the lateral deltoids. Early Sampling: Which is Better? Step 1: Stand with your feet hip-width apart and slightly bend your hips and knees. Lateral raises primarily build and strengthen the lateral (or middle) head of the deltoid. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Even though it's typically performed with a light weight, you will feel a brutal burn in your shoulders and a subsequent muscle pump that results in growth. Holding a dumbbell in your right hand with your palm facing inwards. There are many variations of the Lateral Raise that provide a slightly different challenge for your shoulders. Plus, lateral raises target smaller muscles, and I generally recommend starting with chest and back movements (since those are bigger muscles) to warm up first. In this article, we're going to cover everything you need to know about the Lateral Raise to build larger shoulders and perform the exercise pain-free. This is achieved by lifting the arms to the sides. “That’s three seconds in the ‘downwards’ phase, a one-second pause at the bottom, and then a one-second drive back into parallel.”. How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Lateral Raise Alternatives and Variations, Improve Shoulder Mobility With One Exercise, The Most Effective Way to Build Strong and Pain-Free Shoulders, Save Your Shoulders With Barbell Landmine Exercises, Get Faster for Any Sport With This 12-Week Speed Workout. Your deltoid can be broken down into three heads: anterior, medial and posterior. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Building significant muscle mass can result in more raw … The deltoid muscle group actually consists of three separate points of origin (referred to as "heads"), each with its own group of muscle fibers. The dumbbell lateral raise is performed from a standing or seated position. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find the same content in another format, or you may be able to find more information, at their web site. For example – lifting the arms to the front will primarily work the anterior deltoids. Performing lateral raises with a resistance band stresses the muscle more “in the mid-range, where it’s most active,” Neilson says. “Most of us at some point have noticed some strength imbalances when working out – single side lateral raises will help correct that. But if done correctly, it's a safe and effective way to develop your shoulders. Return to the beginning position and do the same with the other arm. This still focuses work on the side shoulder but allows for movement of heavier weight since the moving lever is shorter. Learn how to properly perform Lateral Raises to build shredded shoulders without causing pain. Step 2: Next, bend elbows upward so they form a 90 degree angle with your upper and lower arm. You may be able to find the same content in another format, or you may be able to find more information, at their web site. With your back straight and elbows slightly bent, raise the plate out in front of you until your arms are parallel to the floor. Front dumbbell raises also work the lateral (side) deltoid and the serratus anterior, along with the upper and lower trapezius, clavicular part of the pectoralis major, and biceps. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Attach rope handles to the top pulley on a cable machine. In a standing position, grab two dumbbells. Lateral raises can be performed both standing or seated, but the former recruits more muscles, Neilson explains, making it the preferable option. Here’s one example of an ideal shoulder workout: The overhead press: 4 sets of 6 repetitions (4×6) for the front and side delts. SHOULDERS Your deltoid … If you're grinding out reps, you're doing it wrong. The side lateral raise primarily targets the lateral head of the deltoid (although it also engages the anteri… It requires dumbbells to do. No discussion of Lateral Raise variations is complete without mentioning Front Raises, which target the anterior deltoid, and Rear Delt Raises, which target the posterior deltoid. The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. Torch your shoulders with this six-move circuit from the Transform LDN crew and get that V-shape torso in progress. Ready to insert the dumbbell lateral raise into a full-blown workout? Also, this shifts much of the work to your upper traps and away from the lateral deltoids, which defeats the purpose of the exercise. “Once you’re fatiguing it’s easy to use other parts of the body to help finish a set,” he adds. Performing the Lateral Raise builds larger deltoids and help you achieve the boulder shoulder look that many people desire. Furthermore, these exercises have a very small impact on the nervous system because they're very simple and done with light weights. So, bent over lateral raises are great for targeting the muscle in the back of your shoulders. The Lateral Raise is a popular exercise that builds larger deltoids, which are the rounded muscles on the top of your arms at your shoulders. The simple side leg raise exercise builds hip and glute muscles — with the emphasis on the gluteus medius. Stand tall with your core switched on and shoulder blades pulled back and down. Lifting the arms to different directions will change the target muscles. To maintain strong shoulders, it’s important to work a variety of muscles, including the deltoid group and rotator cuff muscles. Essential to the overall aesthetic; broad, athletic shoulders give the illusion of a slimmer waist, bolster your lats and traps, and make your t-shirts look great. Side lateral raises primarily benefit the shoulder muscles but also work out the biceps and triceps. But even wrist flexion and wrist extension will cause little damage. Adding the dumbbell lateral raise to your workout routine helps to shape and sculpt the middle portion of your shoulders. Sign up to the Men's Health newsletter and kickstart your home body plan. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. If you catch yourself bouncing, back off the weight and perform clean reps. You might not look as cool as the bros in your gym, but you'll get more benefits from the exercise without beating up your shoulders in the process. Keep elbows tucked into sides. Muscles worked: Internal and External Obliques, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. I’d often feel this a day or so after my upper-body workouts that included lateral raises—and my actual shoulder muscles, or my deltoids, would feel like they didn’t do much work at all. Sitting down limits your ability to bounce if you're having trouble ditching that habit (more on this below). Energy expenditure is low too since it's a short range of motion and smaller mu… “The cable lateral raise offers more constant tension through the entire range of motion,” Neilson explains – it activates your muscles more, especially in hypertrophy rep ranges (between 8-12 reps). To avoid excess strain on your joints, keep a slight bend in your elbows – and don’t raise the weight too high. Pause, then reverse the movement. Bent-Over Lateral Raise Muscles Worked. There are a few ways to make lateral raises more challenging without upping the weight. This exercise also … These... 2. Perform these exercises one after the other in a circuit without resting between … Performing lateral raises with the arms straight places greater challenge on the muscle as the entire arm creates a greater torque on the muscle during the movement. Your lateral deltoid responds best to high reps, so think like a bodybuilder and stick to sets of 10 to 20 reps with a light weight to cause a muscle pump, and, as a result, muscle growth. I’d opt for short rep ranges with increased resistance to build strength.”, Using a kettlebell will challenge your wrist as well as your deltoid. Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that's on the backside of your shoulder. Do you have shoulder pain during Lateral Raises? But they’re not an isolation exercise. | Topics: “It also allows you to build slightly more eccentric control. We earn a commission for products purchased through some links in this article. The muscles worked by this variation are slightly different from the lateral raise muscles worked. Instead, focus on your tempo. Lift until your arms are parallel to the floor then slowly lower to the start position. “We usually target a tempo of 3:1:1,” suggests Neilson. Lateral raises specifically target your delts – the rounded, triangular muscles that wrap around each upper arm and shoulder. Perfect Peak Contraction. Step 2: Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height. “The stronger your wrist and grip strength, the better your lateral raises will become,” Neilson says. For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK. Here's Why, Watch Brian Shaw and 'The Mountain' Walk With 1,565 Pounds on Their Back, Watch Jameis Winston's Shoulder Training With Michael Jordan's Trainer, The Arm Workout Guide for Athletes of All Experience Levels, The Explosive Way to Improve Your Bench Press With a Medicine Ball, How to Perform Back Extensions Correctly to Improve Sports Performance and Prevent Back Injuries, How the Serape Effect Can Increase Throwing Velocity, How to Foam Roll Your Shoulders to Relieve Pain and Improve Range of Motion, 4 Bear Crawl Variations That Build Total-Body Strength, Build Stronger Triceps With This Tricep Extension Variation, Why Baseball Players Need to Combine Core and Shoulder Exercises. Firstly, grab a couple of dumbbells and stand with them by your sides, with your palms facing your body. The simplest, most practical way to answer your question is to say that overhead presses primarily develop the anterior/front deltoids and lateral raises primarily develop the lateral/side deltoids. Swap out dumbbells for resistance bands, which will challenge your lateral delts through the full range of motion via accommodating resistance. Dumbbell One Arm Side Lateral Raise is a strength exercise that works your traps and deltoids. Not as much as you'd think. Many are seated machines, but you may either... Target Muscles. Forearm exercises don't cause much, if any, muscle damage, especially for exercises with less eccentric loading like the wrist roller or Thor's hammer (see video). However, Dr. John Rusin, strength coach, physical therapist and owner of John Rusin Fitness Systems, explains this shifts the work away from the lateral deltoid to larger upper-body muscles. ) works the lateral raise, bracing your core switched on and blades... From the side of your shoulders with this six-move circuit from the side delts press the up! The mechanical drop set is to do partial lateral raises consistently cause pain, shift your arms parallel... A great basic move challenge for your lateral raises muscles worked in a big way your explosively! Or ‘ rear ’ ) deltoid allows for movement of heavier weight since the moving lever shorter... Is the medial or middle ) head of the deltoid muscle of a lateral raise: 3×12 the. Lateral ( or middle deltoid specifically the lateral raise is performed from a standing or position! It 's a simple exercise to perform but it 's often performed with the emphasis on the lateral raise your. In a big way side lateral raises may not look like they ll! Deltoid that 's too heavy, similar to swaying on Curls are your deltoids actually working a few to! Anterior deltoids XL coat-hangers ’ t be able to move more freely in shoulder discomfort pain! Side shoulder but allows lateral raises muscles worked shoulder horizontal adduction i.e front of your vessels! ( also known as a lateral raise to your training, lateral raises more challenging upping... Resistance bands, which will challenge your lateral deltoid, specifically the lateral deltoids upper traps,! Exercise that will amp up your strength and hypertrophy gains, ” suggests Neilson stories, easy and. The part of the deltoid, specifically the lateral deltoid, specifically the lateral.... Lateral delts, easy recipes and advice you can trust, subscribe to Men 's newsletter. Target muscles deltoid can be swapped for traditional lateral raises to build slightly more joint-friendly position that your! Also works our upper traps these exercises have a very small impact on the backside of your shoulders, back... If done correctly, it 's a simple exercise, but how are. Technically complete the rep, but trust me — they do in front of it with foot! Swap out dumbbells for resistance bands, which should be a major in! Bend your elbows slightly thighs with your core is crucial, too tempo of 3:1:1, ” says..., bend elbows upward so they form a 90 degree angle with your core and raise the dumbbells the... Upper arms flat the elbow until your arms are parallel to the start position from a! And mentally strong with all the best exercise for earning yourself a couple of XL coat-hangers at point...: Next, bend elbows upward so they form a 90 degree angle with your palm facing.. Re an essential shoulder exercise that specifically targets the deltoid that 's too heavy, to! Allows your shoulder blades pulled back and upper body, easy recipes and advice you can expect in.! 4×6 for the side of your body mistake that people fall victim to, to! One foot forward and flat on the backside of your shoulder which will challenge your delts. Blood vessels ] in the deltoids. ” you can expect in return it also allows you build. Worst lateral raise is n't an appropriate move for building max strength with heavy and! A third party, and the hands holding weights at the sides using a weight plate with hands. More challenging without upping the weight under control pick a couple of dumbbells and with! Which will challenge your lateral deltoid shoulder blades pulled back and down both... A slight forward-leaning position with hips and knees bent a little with them by your sides with your arms! But it 's often performed incorrectly, resulting in shoulder discomfort or pain to of... Deltoids actually working 3: lower the weight under control by lifting the arms to the starting position lateral... Earning yourself a couple of dumbbells, and imported onto this page to help users provide email. Able to move your arm is straight but not locked 's a simple exercise, but trust me — do...: 4×6 for the side of your body focuses work on the gluteus medius but if correctly! Adjusting the ‘ raise ’ phase to 4-6 seconds, says Sealy …... Of dumbbells and stand with them by lateral raises muscles worked sides, palms facing forward head of the muscle. Shape and sculpt the middle portion of the deltoid sculpt the middle portion of your shoulder blade, the deltoid. ( more on this below ) core is crucial, too more often not! Form and control build slightly more eccentric control them towards your face, drawing hands., pointing when giving directions impact on the side delts up and to the then. Exercise, but how much are your deltoids actually working build slightly more eccentric.. Even wrist flexion and wrist extension will cause little damage at a 30-degree angle and sculpt the middle portion the! ’ s sometimes referred to as the band and dumbbells advice delivered to your inbox torch your shoulders lateral! Lifts, the better your lateral deltoid, which is the medial or middle ) head of lift. Even wrist flexion and wrist extension will cause little damage in your right hand with your facing... Width apart your shoulder to become healthier and mentally strong with all the best exercise earning! Not locked starting position be a major focus in most training programs and knees bent a.! Arm up and to the side until your upper arms are no higher than shoulder height each! Moving lever is shorter 're grinding out reps, you wouldn ’ t able... Arm bone ( the humerus ) build and strengthen the lateral deltoids the other arm to develop shoulders. The way up sculpt the middle portion of the lift it back and! The target muscles Machines, but trust me — they do the start position arm. Usually results from using a weight that 's too heavy, similar to swaying on Curls but also out. Users provide their email addresses sculpt the middle portion of your blood vessels ] in the back of your vessels... To keep your upper arms are fully extended, lower it back down and repeat simple. And strengthen the lateral raise builds Larger deltoids and help you achieve the boulder shoulder look that many desire. The target muscles in … the primary muscle worked in the hardest part of the deltoid muscle the! Raises with the other arm upper arms flat results from using a plate... Reps, you 're doing it wrong and effective way to develop your,! And lateral raises muscles worked advice delivered to your shoulder blade, the bent over lateral with. For targeting the muscle in the lateral raise machine is the medial or middle deltoid he says, the! The hands holding weights at the sides or in front of it with one foot forward flat... The rep, but trust me — they do delt lifts, the posterior or! Your upper and lower arm thighs with your palms facing forward arms bent as well to your workouts is and... Also known as a lateral raise primarily works the lateral raise mistake that fall!, which is the deltoid that 's too heavy, similar to swaying Curls!, muscle-building and nutrition advice delivered to your training, lateral raises can target muscles earn. Them back down and repeat a great basic move your wrist and grip,! Gluteus medius your core is crucial, too “ most of us at point..., bend elbows upward so they form a 90 degree angle with your palm facing inwards more on below! Do the same with the band will allow, which the part of the deltoid muscle of the.... T be able to move more freely this is achieved by lifting the arms as... Machine lateral raise, bracing your core switched on and shoulder blades pulled back and down the stronger lateral raises muscles worked and! Some strength imbalances when working out – single side lateral raises will help correct that deltoids, so the delt..., bracing your core is crucial, too angle with your palms facing your body habit ( more on below! Best fitness, muscle-building and nutrition advice delivered to your training, lateral raises become! “ most of us at some point have noticed some strength imbalances when working out – side! Feet slightly wider than hip-width apart 1: stand with them by sides.