Abstract
- The lateral raise is the most important isolation exercise for building broader shoulders—it specifically targets the middle portion of the deltoid muscle (musculus deltoideus pars acromialis).
- Technique beats weight: Keep your elbows slightly bent, lift the barbell in a controlled motion to shoulder height, hold briefly at the top, then lower it slowly—no momentum.
- An EMG study of competitive bodybuilders (Coratella et al. 2020) showed that arm position and rotation significantly influence the activation of the middle deltoid.
- 3–4 sets of 12–20 repetitions, performed with proper form, are more effective for building shoulder width than heavy sets with poor form.
The lateral raise is the most effective isolation exercise for broader, rounded shoulders. It specifically targets the middle portion of the deltoid muscle—exactly the muscle that makes your shoulders look wider and that’s often neglected during pressing exercises. The key is proper form: If you use momentum, you’ll work every muscle except the target muscle.
In this guide, you'll learn the proper form, which muscles are engaged, the most common mistakes—and how to incorporate lateral raises into your routine so your shoulders really grow.
Which muscles does the lateral raise target?
The lateral raise is an isolation exercise: it primarily targets a single muscle rather than an entire muscle chain. The focus is on the middle portion of the deltoid muscle (musculus deltoideus pars acromialis)—the part responsible for the lateral width of the shoulder.
Also included in the training:
- Anterior and posterior deltoid muscles —proportionally, depending on arm position.
- Trapezius muscle (upper portion) – stabilizes the scapula, but should not be the dominant muscle.
- Supraspinatus —a part of the rotator cuff that initiates movement.
An EMG analysis by Coratella and colleagues (2020, International Journal of Environmental Research and Public Health) examined various lateral raise variations in competitive bodybuilders. The result: arm position and rotation significantly influence the activation of the middle deltoid. A slightly internally rotated position during the downward phase can place greater demand on the target muscle. In short: How you lift determines the stimulus—not just how much.
How to Perform a Lateral Raise Correctly – Step by Step
1. Starting Point
Stand with your feet hip-width apart, holding a dumbbell in each hand. Let your arms hang loosely at your sides, with your palms facing your body. Keep your knees slightly bent and your core engaged.
2. The Lifting Motion
Lift the dumbbells outward to the sides in a controlled motion, keeping your elbows slightly bent. Initiate the movement from your shoulders, not your wrists. Lift until the dumbbells are about shoulder-height—your elbows should be slightly higher than your hands.
3. Final Position
Hold it briefly at shoulder height. Imagine you're pouring from a pitcher—your little fingers are slightly higher than your thumbs. This will help you target the middle deltoid more effectively.
4. Lower it slowly and carefully
Lower the dumbbells slowly and in a controlled manner. This is exactly where a large part of the muscle growth happens—make the most of the lowering phase instead of just letting the weights drop.
Breathing: Exhale as you lift, inhale as you lower. Keep your core stable and your upper body upright.
An Overview of Side Raise Variations
| Variant | Advantage | Suitable for |
|---|---|---|
| Dumbbell Lateral Raise | Classics, Free Movement | All Levels |
| Cable Lateral Raise | Constant voltage throughout the entire range | Advanced |
| Seated Lateral Raise | Less momentum possible | Technology Focus |
| Leaning Side Raise | Emphasizes the lower phase of the movement | Advanced |
The big advantage of the cable machine: With dumbbell lateral raises, resistance is almost zero at the bottom and highest at the top. With the cable, you feel tension throughout the entire range of motion—a great challenge for advanced lifters.
The Most Common Mistakes in Lateral Raises
1. Too heavy and with too much momentum
The most common mistake. If you use dumbbells that are too heavy, you’ll swing them up with your body—and your middle deltoid will barely get any stimulation. Reduce the weight and lift in a controlled manner.
2. Lift above shoulder height
Above shoulder height, the trapezius muscle takes over. For the lateral deltoid, lifting to shoulder height is sufficient.
3. Straighten your elbows
Keeping your arms fully extended puts strain on your elbows and wrists. Keep your elbows slightly bent.
4. Shrug Your Shoulders
If you pull your shoulders up toward your ears, your neck will do the work instead of your deltoids. Make a conscious effort to keep your shoulders down.
5. Take Advantage Only of the Uptrend
The slow lowering phase is crucial for growth. Never just let the dumbbells drop.
Here's How to Incorporate Lateral Raises into Your Workout Plan
| Objective | Sets x Repetitions | Frequency |
|---|---|---|
| Shoulder Width / Structure | 3–4 x 12–20 | 2–3 times a week |
| Learning Technology | 3 sets of 15 (light) | 2 times a week |
Lateral raises should be done at the end of your shoulder or push workout, after heavy pressing exercises like the shoulder press. Because the middle deltoid benefits more from high reps with proper form, it’s best to focus on high volume with moderate weight. Don’t increase the weight until you can complete 20 clean reps—following the principle of progressive overload.
Buying Guide: What You Need for Lateral Raises
For lateral raises, all you need is a pair of well-balanced dumbbells in light- to medium-weight ranges—and ideally several weight levels, because you’ll be increasing the weight in smaller increments here than with basic exercises. Adjustable dumbbells save space and cover a wide range of weights.
In the dumbbells category, you'll find fixed and adjustable models, as well as other equipment in our strength training collection. As an authorized retailer with over 5,000 satisfied customers, we offer reliable delivery, and if you'd like, you can pay conveniently in installments with 0% interest through Klarna.
Frequently Asked Questions
How heavy should the dumbbells be for lateral raises?
It's easier than most people think. Choose a weight that allows you to do 12–20 clean reps without swinging. If you have to swing the dumbbells up, they're too heavy.
Why aren't my shoulders getting bigger even though I'm doing lateral raises?
Most of the time, it's due to using too much weight and momentum. Reduce the load, lift strictly to shoulder height, and take your time on the downward phase. Form and reps are more important here than maximum weight.
How many times a week should I do lateral raises?
The middle deltoid recovers quickly and can handle frequent training. Two to three times a week at a moderate intensity is ideal for most people.
Cable or dumbbell—which is better?
Both work. The dumbbell is the classic choice and is available everywhere. The cable provides constant tension throughout the entire range of motion and is a good addition for advanced users.
Are lateral raises bad for your shoulders?
If your form is correct, no. Be careful not to lift above shoulder height or shrug your shoulders. If you have existing shoulder problems, consult a specialist beforehand.
Conclusion
The lateral raise is the key exercise for broader shoulders—but only with proper form. Use lighter dumbbells, lift them in a controlled manner to shoulder height, hold briefly at the top, and lower them slowly. Focus on high rep counts and regular training, and your middle deltoids will grow reliably. Weight is secondary—form is everything.
Want to know which dumbbells are right for your workout? Get in touch with us —we'll give you honest, personalized advice.
Source: Coratella G et al. (2020): An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders, Int. J. Environ. Res. Public Health 17(17):6015.