What Is A Lateral Raise?

A lateral raise is a strength training exercise that primarily works the shoulder muscles. It involves raising the arms out to the sides, with the elbows slightly bent, until they are at shoulder level.

This exercise can be done with dumbbells, resistance bands, or machines. It can also be performed in the standing or seated position.

Lateral Raise Muscles Worked

The standing lateral raise is a single-joint isolation exercise that primarily works the shoulder muscles. In particular, it targets the lateral or side deltoid, which is in the middle of your shoulder.

However, the lateral raise also involves the anterior or front delt and the posterior or rear delt to varying degrees. The extent to which each deltoid muscle is worked depends on the technique used for the exercise, which I will explain in detail.

Standing Lateral Raise Benefits & Limitations

The most significant benefit of the standing lateral raise compared to seated variations is that you don’t need a bench. The only equipment needed for this exercise is a pair of dumbbells.

Another benefit is playing with different variations by bringing the dumbbells to the front or leaning your body while performing the exercise. However, it’s also easier to cheat and use momentum with the standing vs seated lateral raise.

Pros

• You don’t need a bench to sit on.
• Multiple exercise variations in the standing position.

Cons

• You are more likely to cheat with momentum.

How To Do Standing Lateral Raises

Here are the basic steps to perform the dumbbell standing lateral raise correctly.

1. Start by holding a dumbbell in each hand and standing with your arms straight down by your sides. Plant your feet firmly on the floor, engage your core, and keep your chest up and shoulders back.
2. Slowly lift the dumbbells simultaneously to the sides, away from your body. As you lift, keep your arms slightly bent at the elbows.
3. Continue raising the dumbbells until your arms are at shoulder level or slightly above it. Avoid lifting higher, as this is the point where the trapezius muscles take over.
4. Hold the position at the top briefly, focusing on squeezing your lateral deltoids.
5. Slowly lower the dumbbells back to the starting position, not letting them drop or swing. Maintain control throughout the exercise.
6. Perform the desired number of repetitions. A typical set may consist of 8-12 reps, but you can adjust this based on your fitness level and goals.

Standing Lateral Raise Form

The description and video above should give you a great starting point for performing the standing lateral raise effectively. But here are some additional tips to help you master perfect form.

• Arm Position – Your arms should typically be slightly bent during the lateral raise. But you can also perform this exercise with your arms bent at 90-degrees if that helps you contract your side delts.
• Hand Position – To maximize side delt activation, it helps to rotate your hand so your thumb tilts slightly down at the top of the movement. Picture yourself pouring out a bottle of water.
• Visualization – It can also be helpful to think about pushing your elbows up toward the ceiling instead of your hands because your upper arm is directly connected to the deltoid muscles.

Standing Lateral Raise Variations

You can do some standing lateral raise variations with different equipment or body positions. Here are a couple of examples.

1. Cable Lateral Raise

This exercise uses a low cable with a single handle attachment while performing the standing lateral raise. One benefit of this variation is that the cable provides more constant tension throughout the range of motion.

Specifically, you will feel more resistance at the bottom of the movement with the cable than with the dumbbell. This makes it an excellent alternative for maximizing side delt activation, but you must have a cable apparatus.

2. Leaning Lateral Raise

Another standing lateral raise variation involves leaning to one side while performing a single-arm side raise. You can achieve this by holding a machine frame or power rack with one arm and leaning away at a slight angle.

You perform a one-arm lateral raise with your free hand from this position. When performed with a cable, the leaning lateral raise effectively increases the range of motion.

However, when done with a dumbbell, as shown below, the range of motion is actually shorter. Still, the leaning lateral raise can be an effective variation for working the side delts differently.

Standing Lateral Raise Alternatives

Here are some of the best seated lateral raise alternative exercises to change things up and add variety to your shoulder training routine.

1. Seated Lateral Raise

The seated lateral raise is an excellent alternative to the seated lateral raise. The exercise is exactly the same, except you sit on a bench while doing it. This position reduces momentum and makes it easier to isolate the side delts.