Exercise
Lateral raise (side raise) — the main isolation exercise for the middle deltoid muscles. Performed standing or seated, raising dumbbells out to the sides to shoulder height. It is one of the most important exercises for shoulder width — it is broad shoulders that create a V-shaped silhouette.
🎯 Primary Muscles
Middle deltoid muscles (medial deltoid).
🔧 Secondary Muscles
Anterior deltoids, upper trapezius, serratus anterior.
⚡ Exercise Type
Isolation exercise. The main exercise for shoulder width.
📊 Difficulty Level
Light. Technique is more important than weight — use light weights.
📋 Technique
1
Starting stance: Stand up straight, feet shoulder-width apart. Dumbbells in hands, palms facing the body.
2
Arm position: Arms slightly bent at the elbows (10-15°). This angle must be maintained throughout the exercise.
3
Lifting: Raise the dumbbells out to the sides — not forward, not backward, but exactly to the sides. The movement should come from the shoulders, not the arms.
4
Top Position: Dumbbells at shoulder height (not higher). Elbows slightly above the wrists. Imagine pouring water from a pitcher.
5
Lowering: Lower the dumbbells in a controlled manner — the lowering should take 2-3 sec. Do not let the dumbbells drop.
6
Breathing: Exhale while raising, inhale while lowering. 12-15 reps.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Shoulders (middle) | Middle deltoid (medial deltoid) | Primary — shoulder abduction |
| Shoulders (front) | Anterior deltoid | Secondary, if the arms go forward |
| Back (Upper) | Upper trapezius | Secondary — scapular rotation |
⚠️ Mistakes
- Too much weight: Forces you to use body momentum and the trapezius. Lateral raise requires light weights.
- Body swinging: Using torso momentum. Solution: press your back against the wall.
- Arms too straight: Too much load on the elbows. Maintain a slight bend.
- Raising too high: Above the shoulders — the trapezius engages. Dumbbells only up to shoulder height.
- Dumbbells forward: Instead of a lateral raise, a front raise is performed. Keep your arms slightly behind the body line.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| Standing (standard) | Classic version with dumbbells. | Lightweight |
| Seated | On a bench — less opportunity to cheat. | Lightweight |
| With cables | One arm with cable — constant tension throughout the range of motion. | Intermediate |
| Bent-over | Torso bent forward — emphasizes the rear deltoids. | Intermediate |